Los Angeles Personal Fitness Trainer | by Jason Kozma

Bicycling and other exercise may help people with Parkinson’s curb their symptoms

2012-01-29T10:23:00.000-08:00

Bicycling and other exercise may help people with Parkinson’s curb their symptoms

Teens Need Exercise, Too!

2012-01-15T14:58:00.000-08:00

So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen's body on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen's results then consider working with me on a fitness plan that will turn you both into fat burning machines.

To find out more, contact me today! - I look forward to hearing from you.

Five Easy Strategies to Lose Five Pounds

2011-10-30T18:43:00.000-07:00

I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays.

But first let me clear something up.

Weight loss can be put into two categories.

· The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.

· The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.

There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Contact me today and I'll get you started on a program that will get you to the body of your dreams.

5 Obstacles to a Fit You

2011-07-10T14:33:00.000-07:00

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren't you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I'm talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don't want to be bothered.

It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There's a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don't want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure - namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There's good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

· A walk outside

· A good book

· A night out to the movies or theater

· A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let's face it, you work too much, commit yourself to too much and don't even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It's time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night's sleep. Remind yourself that taking care of your health is not a luxury - it's a necessity.

4. You don't deserve it.

I don't agree with it, but you sure act like you don't deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don't believe deep down that you are worthy then you'll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body - and I urge you to dig deep down to uncover why you don't. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You're afraid to start because you just might fail, and wouldn't that be embarrassing? You're also afraid to start because you just might succeed, and change makes you uncomfortable – even if it's change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

· New diet

· New exercise routine

· New friends at the gym

· New clothes

· New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Contact me today to get started on a program that will change your life and body forever...

Reaching Your Goals

2011-04-15T21:44:00.000-07:00

Do you have unmet goals?

You aren't alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You've probably heard of the "Yale Goal Study" in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The "Yale Goal Study" never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman's book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan. If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

Not That: Motivate yourself by focusing on someone that you admire. Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal. Do This: Tell Other People About Your Goal. Just how important is it to achieve your goal? Let others know what your goals are.

This works in two different ways. First, you've put yourself on the spot by letting the world in on your goal, so it's all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don't underestimate the psychological power of having someone in your corner.

Not That: Think about the bad things. When you focus on the negative it becomes your reality. Do This: Focus on the Good Things When Achieving Your Goal. Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that's worth the effort.

Not That: Try to suppress unhelpful thoughts. Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on. Do This: Reward Your Progress. Allowing yourself a reward each time you meet a goal or a sub-goal is a great way to succeed.

Your rewards should never conflict with your major goal. When your goal is to lose weight, food should never be used as a reward.

Not That: Rely on willpower. Willpower alone rarely gets anyone to their goal. Do This: Record Your Progress. Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

Not That: Fantasize about life after achieving your goal. Daydreaming is fun, but simply fantasizing about your new life will not make it a reality. Are you ready to achieve your fitness and weight loss goal once and for all? Contact me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Right now is the time for you to get in the best shape of your life. Contact me today!

Santa Monica Personal Trainer Jason Kozma takes an innovative approach to fitness. Get the results you want faster than you thought possible. Want to find out more about his personal training services? Go to his Personal Trainer Los Angeles website or call Jason at (310)772-5105

Bodybuilder Jason Kozma at 19!

2011-03-13T09:02:00.000-07:00

What Are You Waiting For?

2011-03-04T20:14:00.000-08:00

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.
Exercise 4 times a week after work for 45 minutes each time.
Only eat fruits and veggies as your afternoon snack.
Get up early and exercise for an hour each morning.
Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I'd love for my fitness program to become your new healthy habit! Contact me today to reserve your spot.

Jack LaLanne Legacy

2011-01-31T08:02:00.000-08:00

When fitness pioneer Jack LaLanne died last week, he left behind a legacy that would live forever. He inspired many to exercise and lead a healthy life. LaLanne taught us that if we don’t use it, we are going to lose it, convincing people to work out no matter how old they were.

“The only way you can hurt the body is not use it,” LaLanne liked to say. “Inactivity is the killer and, remember, it’s never too late.” These famous quotes got people off the couches and into the gyms. It’s that kind of inspiration that made LaLanne a trusted authority in many homes.
The famous fitness guru began his crusade in 1936 when he opened the country’s first gyms in Oakland, CA. Back then, doctors were skeptical about weight-lifting and strenuous workouts. But LaLanne practiced what he preached. He told people that the turning point in his life was when he was a teenager and attended a lecture by a nutritionist Paul Bragg. Bragg advocated the benefits of brown rice, whole wheat and a vegetarian diet. Bragg’s words made an impact on LaLanne and he immediately started working out every day, using weights and swimming, along with eating a wholesome healthy diet. It changed his life and he believed in helping others change theirs.
He lived a “thin” life his entire life and was an inspiration to many. What made LaLanne unique is that he never focused on quick fixes and never promised shortcuts; instead he stressed the basics of plain old hard work.
“It’s a lifestyle, something you do the rest of your life,” LaLanne would say. He didn’t believe in any gimmicks, he didn’t wear fancy clothes, and used no celebrity spokespeople. But his words, “You can do it! Get up on your feet!” made people believe that they could. Because for LaLanne, being unfit was equal to being unfit in life. And feeling guilty about not working out was a good thing.

He came into our homes through his “Jack LaLanne Show” he hosted on TV for over 30 years and taught us how to enjoy our workouts. For years he was called the “godfather” of the fitness movement because of how many people followed in his footsteps and believed in what he said.

Until the very end, LaLanne was fit and mobile, and even though he is no longer with us, his ideas will never die.
Thanks for everything Jack!

Mr. America Jason Kozma

Personal Trainer Los Angeles
Boot Camp Santa Monica
310-772-5105

Prescription for Good Health

2010-12-04T10:36:00.000-08:00

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup

Fried / fatty food

Full fat dairy food

Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

Scrambled egg whites, sliced tomato and whole grain toast

Whole grain oatmeal, sliced fruit and a protein shake

Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

Dark baby greens topped with chopped chicken breast and diced tomatoes

Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice

Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous

Baked chicken breast, steamed broccoli and brown rice

Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me. Contact me today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Keep it Simple - Rules for Weight Loss

2010-12-04T10:33:00.000-08:00

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup

Fried / fatty food

Full fat dairy food

Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

Scrambled egg whites, sliced tomato and whole grain toast

Whole grain oatmeal, sliced fruit and a protein shake

Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

Dark baby greens topped with chopped chicken breast and diced tomatoes

Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice

Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous

Baked chicken breast, steamed broccoli and brown rice

Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

7 fat loss myths

2010-11-07T16:37:00.001-08:00

Client Spotlight: Geordie

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.

Jason Kozma High Performance Personal Training

My Site

Email Me (310) 772-5105

Don't Believe the Lies

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn't talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn't have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

Your Solution: When it comes to snacking it's all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means 'All-You-Can-Eat'

The Facts: It's time to close your eyes and mentally erase everything that the 90's taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It's all about what you order. Fried, processed and salty foods will cause weight gain - don't order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan - my specialty.

Call or reply to this email and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.

Don't Try

The New Year is still fresh and change is in the air. What do you want to change in your life this year? Whatever your goal, apply this philosophy to it: Do or do not. There is no try. This bit of wisdom didn't stem from a former president...it came from a little guy named Yoda!

Roasted Citrus Cod

Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here's what you need...

1 cup panko breadcrumbs
2 tablespoons unsalted butter (melted)
1/4 up chopped parsley
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
1 teaspoon grated lime zest
6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
1/2 teaspoon salt
1/2 teaspoon pepper

Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.

Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

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My 21 Day Fat Blasting Workout!

2010-10-09T09:21:00.000-07:00

Hey, Jason Kozma here,

I’ve been getting a lot of emails asking if I am going to run another special program before year’s end. Truth is, I’m not sure I have time. So what can I do?

I figured to help those out who have emailed I needed a program that delivers awesome results with some serious fat loss in the waist, hips and buns but…

I know time is a consideration for everyone these days but I wanted to make sure I was taking care of my clients. I went back to the drawing board and crafted an all new 21 Day Rapid Fat Loss Program that’s right up your alley (if you want fast results, that is.)

You probably know that me and my High Performance Trainers are pretty full but we do have room for a few more dedicated people.

So before I broadcast this out to the world I wanted to give my readers first crack and let you know that my NEW 21 Day Rapid Fat Loss program is now available and the best part is that I'm giving the first seven clients to sign up my custom designed online fat loss nutrition plan for free!

That's right. If you are in the first seven clients to sign up, you get my 20+ years fat-destroying experience in the trenches, all my hard-earned tricks and knowledge for FREE.

Nada.

Goose Egg.

Zip.

The 21 Day Rapid Fat Loss Program is available with both private, semiprivate and group training sessions. There is even an all-online version of it.

Go here to check out the options and client results: http://www.LAtrainer.com/21dayfatloss.htm

The only catch is that the both the High Performance Trainer's schedules are getting tight and group training sessions are truly almost full and we can only take on 9 more group training participants. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to sign up for our 21 Day Rapid Fat Loss Program.

Here’s how to sign up…

Just reply to this email or use the contact form and call (310) 772-5105 and let me know that you want in on the 21 Day Rapid Fat Loss Program and I’ll get you all dialed in and ready to start!

The Seven Habits of Healthy, Fit People

2010-10-09T09:00:00.000-07:00

Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So what do fit people do in their "healthy lifestyle"? Read on for helpful hints and the Seven Habits of Highly Fit People:

Habit #1: They Don't Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don't Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results. Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

Santa Monica Boot Camp | Weight Loss and Fitness Santa Monica

2010-09-12T11:20:00.000-07:00

www.santamonica-bootcamp.com

or call 310-772-5105 to try it out!

Jason Kozma

Personal Trainer Los Angeles | Pack a Punch with Your Lunch!

2010-09-03T21:05:00.000-07:00

Follow these great tips for packing the perfect lunch. Whether it's for you or your family, everyone will benefit from these nutrition, delicious ideas.

It's easy for kids to rely on the school cafeteria but this will quickly pile on unwanted, unhealthy pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. Follow these steps when creating your own fuel-rich lunch.

Step 1: Hydration

Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. At least eight glasses a day.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

2 - 3 servings daily 1 serving equals: 2 - 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Following is a list of healthy, lean protien sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

Kids 6-9 yrs: 4 - 7 servings daily Kids 10-14 yrs: 5 - 8 servings daily Teens: 6 - 9 servings daily 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Following is a list of healthy, whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

4 - 9 servings daily 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don't save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Fill an insulated thermos or coffee mug with vegetable soup.

Step 5: Fruit

3 - 5 servings daily 1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. Plain, dried fruit with no sugar added is an acceptable alternative to fresh fruit if it's not available.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 - 5 servings per day.

Step 6: Calcium

2 - 6 servings daily Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt Your kids need calcium in order to build strong, healthy bones. Make sure to incorporate calcium into every meal.

Calcium isn't just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: low-fat yogurt, low-fat milk, sunflower seeds, beans, sardines, soy milk, tofu, broccoli, salmon, dark leafy greens and nuts.

Step 7: Healthy Fat

3 - 4 servings daily Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils. You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child's body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call me at (310)772-5105 or contact me today to set up a consultation.

Overcoming Obstacles to Los Angeles Weight Loss

2010-08-06T12:39:00.000-07:00

Losing weight is a long process. Diet, exercise and nutrition all play a part. However, there are a number of stumbling blocks along the weight loss path. Are these tripping you up on your journey to a healthier you?

Read on to learn how to overcome these obstacles on your path to better health.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you. Take a few moments each day to visualize yourself at your ideal weight

. Imagine how it feels to look the way you've always wanted. Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it. You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal. Stop thinking negative thoughts. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous - even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss

efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change. Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid. Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. While relying on others for moral support is helpful, only you can make your weight loss happen. You have to want this weight loss enough to make it your personal mission. Believe you CAN change it. You may have failed in the past, but that doesn't matter. Mind over matter helps you achieve incredible things. Do you believe that you are capable of losing weight

? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. It's easy to make excuses and much tougher to take action, but action is what you'll need in order to achieve success. Don't allow excuses to ruin your life any longer. Don't skip out on your responsibilities with excuses, instead expect more from yourself. Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning. Remember that you can only have two things in life: excuses or results

. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. You must make a commitment to weight loss if you ever want to lose weight and keep it off. The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved. Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Scheudle three available 60-minute time slots in your calendar and mark them in pen. Now stick to your schedule. If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Eliminate processed foods and refined sugars from your diet. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits. Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat. Fat is much more caloric than protien and carbs, so make sure to limit your intake. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains. Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Try these instead of processed or packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. If you feel yourself faltering, do the following: Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goals to help you through tough times. Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace. Remember that anyone can have one great workout

, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster. Find a great personal trainer to help motivate you and move you to the next level. I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes. When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most. By getting serious, you'll start seeing the results and learn to keep the weight off permanently.

Call me today at (310)772-5105 or contact me to set up a personal training session to get you on your way and move the stumbling blocks out of your path.

Mr. America Jason Kozma provides a Los Angeles Weight Loss program for Los Angeles Fitness in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Fitness Los Angeles website.

Los Angeles Personal Trainer Tells You To Watch What You Drink

2010-07-23T07:18:00.000-07:00

Changing what you drink just may be the magic weight loss bullet you've been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)

322 calories / 9g fat / 23g sugar
Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

74 calories / 0g fat / 18g sugar
Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino

170 calories / 6g fat / 18g sugar
Postworkout
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

180 calories / 5g fat / 27g sugar
Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin

140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I'm always available to help - call Los Angeles Personal Trainer Jason Kozma at (310)772-5105 or contact me at http://www.jasonkozma.com/contact.htm to set up your free consultation.

If you are looking for a Mar Vista Personal Trainer, Holmby Hills Personal Trainer, Hollywood Personal Trainer or Los Angeles Boot Camp, High Performance Personal Training has everything you need to live a healthy and fit lifestyle!

Personal Trainer Los Angeles Mr. America's Newsletter (You eat more than you think)

2010-07-01T16:27:00.001-07:00

Summer Fitness Boot Camp for Teens

Are your teens home for summer? Do they need to get in shape?

Check out our Teen Fitness Boot Camp - classes forming now!

Email us if you are interested

The Top 5 Ways You Eat Too Much

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a "healthy appetite" and often feel uncomfortably full after eating.

Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
Use smaller plates and wait 20 minutes before deciding if you want seconds.
Eat slower so your appetite can catch up with what you've already eaten.
Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

Chew gum throughout your day to avoid mindless munching.
Keep tempting snack foods out of sight and out of mind.
Never eat directly from a package. Portion out your snack into a dish.
Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.

Stay more than an arm's length away from the buffet or snack bowls.
Put only two food items on your plate during each trip to the table.
Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

Ask your waiter to remove the bread basket from the table.
Before you eat, ask your waiter to box half of your entrée to take home.
Decide to either share an appetizer or a dessert, never have both.
Skip the appetizer menu and instead start your meal with a side salad.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.

Pack a healthy lunch and bring it with you.
Stock your work area with healthy protein-filled snacks.
Drink plenty of water throughout the day.
Turn off the computer or pull your car over while you eat.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

About Us

Website - Before and After - Testimonials - Contact

Mr. America Jason Kozma has Fitness Solutions for everyone:
Personal Training - Boot Camps - Fitness Vacations - Ultimate Body Makeover Program - Ultimate High Performance Online Training
Regardless of your fitness budget, I've a program that will suit your needs!

Go to website - Contact Jason - Call (310) 772-5105

A Simple Mind Shift

Want to eat less without feeling deprived? This simple mind shift will help you do just that:

Instead of eating until you feel full, stop eating as soon as you are no longer hungry.

Fire-Roasted Chile Omelet

Here's a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2

Here's what you need...

1 teaspoon olive oil
3 small tomatoes, finely chopped
2 (4oz) cans of fire-roasted, diced green chiles
12 egg whites
2 Tablespoons water
Non-stick cooking spray

In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.

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Jason Kozma Mr. America

High Performance Personal Training

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Santa Monica, CA United States 90401

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I’m finally done, and its finally ready (first peek)‏

2010-06-16T23:00:00.000-07:00

I'm finally done, and its finally ready (first peek)‏

I have had a secret for a while now. I have a secret project I did not want to let you know about until it was absolutely perfect.

And now it is.
I am launching my new and (completely) FREE Mr. America's Fitness Magazine. It has 16 brand new articles, hundreds of recipes, workout video clips and tons more. *Plus* I will be updating it every month with 16 *BRAND NEW* articles (and I already have 3 month's worth of back issues online).
Again, this is all free to you for being one of my awesome readers.
That's it – I've been working hard behind the scenes on this so please let me know what you think and feel free to facebook or tweet any of the articles to your friends, family and co-workers.
Here's where you can see it first...
==>> http://www.mramericamagazine.com/ <<==

Your Trainer
Mr. America Jason Kozma
Los Angeles Personal Trainer
http://www.lapersonaltraining.com/
http://www.santamonica-bootcamp.com/
(310) 772-5105

Best Personal Trainer Los Angeles reveals The Top 7 Reasons to Exercise

2010-06-13T12:11:00.000-07:00

The Top 7 Reasons to Exercise:

Summer has arrived and along with it the dreaded bathing suit season. Whether you can't wait to bare it all on the beach, or if you're still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here's what losing fat feels like:

Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.

Here's the study in a nutshell:

Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter. Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.

The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."

People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

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.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn't even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Call the Best Personal Trainer Los Angeles at (310)772-5105 or email me today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your Reason
Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Personal Trainer Los Angeles | Mr. America Jason Kozma | contest prep

2010-06-06T19:55:00.000-07:00

Bodybuilding Coach

The End of Food Temptations for Weight Loss Los Angeles

2010-05-18T20:49:00.000-07:00

You start each morning with the promise to be "good" today. You'll refuse the baked goods at the office. You'll speed past that fast food place at lunch. You'll turn a blind eye to the vending machine in the mid-afternoon. And you'll pass on the ice cream after dinner.

But… you hadn't counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different. Tomorrow you will conquer temptation. But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere. Walk through a store and you'll see the unhealthy food items displayed front and center. Turn on the TV and you'll be assaulted with commercials for fattening foods. Open a magazine and you'll notice glossy pin-ups of sugary snacks.
Go down the street and you'll have restaurant signs clamoring for your attention.
In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

You treat tempting food as a reward

You turn to tempting food for comfort

You rely on tempting food as stress relief

You allow tempting food to become a habit

It's Your Turn to Win

Temptation doesn't need to have the upper hand on you anymore. It's time to fight back using your most powerful asset: your brain. Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you're peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you'd be happy to get an inner tube and float down the river? Of course you wouldn't. You've seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight. What do you dislike about tempting food?
It makes you unhealthy
It causes weight gain
It drains your energy
It kills your confidence

It degrades your quality of life
It hurts your love life
Every time that you encounter tempting food items focus on your list of negatives. It's time to kick those cookies off the pedestal and to put something healthy in its place.
Step Two: Create a Strong Positive Association with all the GOOD STUFF

Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
What do you love about healthy food?
It makes you healthy
It causes weight loss
It boosts your energy
It builds your confidence
It improves your quality of life
It enhances your love life
Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer's market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.
Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past. Check out my Weight Loss Los Angeles website and Call me at (310)772-5105 or email me today to make an appointment to change your life.

Los Angeles Personal Trainer Gives You 6 Workout Tips for Your Next Vacation

2010-05-18T20:20:00.001-07:00

With summer vacation quickly approaching, you're probably planning your next getaway. Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?
Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.
Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne
If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think. The thing is that you need to direct your effort in an effective way. This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in. However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Check out my Los Angeles Personal Trainer website and Call me at (310)772-5105 or email now to schedule your first body-transforming workout. Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.

You deserve it.

Personal Trainer Los Angeles | Extreme Athletic Training 2

2010-05-09T18:29:00.000-07:00

Fitness Trainer Los Angeles Says Getting off the Couch, It's Easier Than You Think

2010-04-25T12:49:00.000-07:00

I know a lot of lazy people. People who would rather spend the day planted on their couch than anywhere else. People who choose take-out over home cooked, every night of the week. People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career. What about you? Check if the following describe you:

You are habitually inactive.

You'd rather be a passive observer than an active participant.

You're a master excuse-maker.

You find shortcuts in order to avoid the long haul.

If that's you, don't get down on yourself. There are many legitimate causes of laziness. Here are just a few...

Sleep Deprivation: When you're short on sleep it's easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.

Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.

Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead - like heading to the gym rather than the couch.

Inactivity: If your job keeps you in a chair for hours at a time, and you don't exercise when off the clock, then your body is just accustomed to inactivity. It's time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you've broken yourself in with consistent walks, Call me at (310) 772-5105 or contact me to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

Check out my Fitness Trainer Los Angeles website and Call me at (310) 772-5105 or email today to schedule your first workout.

Your Ideal You

Take a moment and imagine your 'ideal you'.

What does the 'ideal you' look like? How does the 'ideal you' spend their time? Who would the 'ideal you' spend time with? What would the 'ideal you' accomplish? The distance between you and your 'ideal you' is created by laziness.

When faced with decisions, big or small, do what your 'ideal you' would do, rather than taking the easy way out.

(I'm pretty sure that your 'ideal you' is a client of mine...:)

Tune Up Your Diet and Your Health with This Superfood for Los Angeles Fitness

2010-04-25T12:27:00.000-07:00

Do you rarely get sick, have no need for prescription meds, and can't remember the last time that you had to visit the doctor?

If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

It's hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.

The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal -- and quite common -- human illnesses.

Victoria's research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It's All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens -- an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

1. Greens are packed with amino acids...AKA protein.

I'll bet you didn't know that dark leafy greens are a legitimate source of protein. It's true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you're getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

2. Greens give you lots of insoluble fiber...like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:
• Fiber reduces cholesterol
• Fiber prevents and reduces the risk of cancer
• Fiber lessens risk of diabetes and improves existing diabetes
• Fiber helps shed unwanted pounds and prevents overeating
3. Greens promote bodily homeostasis...necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline...which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level -- this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you're able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll...liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:
• Chlorophyll builds a high blood count
• Chlorophyll helps prevent cancer
• Chlorophyll counteracts toxins
• Chlorophyll promotes an alkaline body
• Chlorophyll helps sores heal faster
• Chlorophyll improves varicose veins
• Chlorophyll improves vision
Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Check my Los Angeles Fitness website at Call me at (310)772-5105 or contact me through the websitetoday to get started on a fitness program that will get you to your best body quickly.

Personal Trainer Los Angeles | Chlorophyll Benefits

2010-04-01T09:21:00.001-07:00

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The Missing Link to Optimal Health

Fiber reduces cholesterol
Fiber prevents and reduces the risk of cancer
Fiber lessens risk of diabetes and improves existing diabetes
Fiber helps shed unwanted pounds and prevents overeating

3. Greens promote bodily homeostasis...necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline...which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level -- this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you're able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll...liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:

Chlorophyll builds a high blood count
Chlorophyll helps prevent cancer
Chlorophyll counteracts toxins
Chlorophyll promotes an alkaline body
Chlorophyll helps sores heal faster
Chlorophyll improves varicose veins
Chlorophyll improves vision

Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Call or email today to get started on a fitness program that will get you to your best body quickly.

Green Weight Loss

Need more convincing that greens should be a regular part of your diet?

People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren't getting their greens.

So sip your green smoothie with a big smile, knowing that you're turbo charging your health and expediting your weight loss.

Green Smoothie

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1

Here's what you need...

1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
1 cup strawberries
1 banana
1-2 cups filtered water

In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

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Mr. America

High Performance Personal Training

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Seven Reasons Why You're Not Losing Weight | Personal Fitness Trainer Los Angeles

2010-03-20T11:52:00.000-07:00

There are few things more frustrating than not being able to lose weight. You want to be slimmer and to tone your body, but your weight won't budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.

Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.

You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.

Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.

Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

Don't skip out on your responsibilities with excuses, instead expect more from yourself.

Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.

Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.

Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.

Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.

I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.

When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you'll ever do.

Personal Fitness Trainer Los Angeles

Call me at (310)772-5105 or email me today to schedule your first workout.

Write & Review

You could be making a valiant effort to lose weight, but if you eat too much each day then the number on your scale will not budge. Even if you think that you're limiting calories, you won't know unless you do a little research.

Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

Personal Trainer Los Angeles Says: Get Motivated, Now!

2010-03-08T13:57:00.000-08:00

As the second month of 2010 comes to a close, where do you stand with your resolutions? Have you made progress or did your motivation fizzle out?

Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.

If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Don’t allow this to happen. Your mind is the most powerful muscle in your body. I’ve listed a number of tips to help prepare your mind for success.

· Success comes first in the mind, so visualize yourself accomplishing your goals.

· Remember, you are the only person who can hold you back.

· Forgive yourself and love yourself despite past failures.

· Decide what is important in your life, and focus on that.

· Conquer each negative thought the moment it enters your mind, when it is weakest.

· Give up the idea that things won't go right unless you worry about them.

· If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.

· Look towards your future, if you believe the best is yet to come then it will be.

· You become what you think about most.

· The margin between success and failure is very small and easily bridged by determination.

· Start your day by accomplishing your hardest task first.

· Set small attainable goals, rather than one monumental goal.

· Convince yourself that exercise is fun, and it will be.

· Know your big reason why.

· Create a motivating play list of songs to use as the sound track to your workout sessions.

· Every decision you make leads you either closer toward achieving your goal, or farther from it.

· If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.

· Once you've set your goal, your attitude either pushes you toward accomplishment or failure.

· If you don't know exactly where you want to go, you will likely end up someplace else.

· You can have the body of your dreams, but first you must give up the belief that you can't.

· You can only have two things in life: excuses or results.

· If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.

Creature of Habit

What do you do every night before getting into bed? You brush your teeth. It doesn't take much thought since it is such an ingrained habit. Imagine if exercise was as much of an ingrained habit as brushing your teeth. You would quickly achieve your weight loss goal and improve your health.

Here's how to make exercise a habit:

1) Exercise at the same time each day

2) Put it on your schedule as a must - not a maybe

3) Log your workouts in a journal

4) The ultimate way to create the habit of exercise is to join one of my programs - talk about guaranteeing your success!

Check out my Personal Trainer Los Angeles website and Call me at (310)772-5105 and email me to make an appointment. Remember, you’re in charge of your success and I can HELP!

Do you do these 5 stupid things? | Los Angeles Fitness

2010-02-15T07:28:00.000-08:00

Happy New Year!

Mr. America Jason Kozma has Fitness Solutions for everyone:

Personal Training - Boot Camps - Fitness Vacations - Ultimate Body Makeover Program - Ultimate High Performance Online Training

Regardless of your fitness budget, I've a program that will suit your needs!

Go to website - Contact Jason - Call (310) 772-5105

5 Stupid Things Healthy People Do

You are not a stupid person. Not by any means.

In fact, it's my guess that you're healthier than most.

You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar.

And you never - ever - eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet -ones that you probably aren't even aware of.

The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.

1. You're Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.

You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order 'healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You're Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need.

If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You're Stressed Out

I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You're on Exercise Autopilot

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It's my goal to see you achieve greatness. I believe that you've got what it takes.

It's so simple. Call me at (310)77-25105 or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Instant Accountability

Do you have a weight loss goal that you're working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal.

Gourmet Open-Faced Salmon Sandwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servings

Here's what you need:

1 sprouted grain bun
2 Tablespoons hummus
1/2 cup arugula
Half of an avocado, peeled, pitted and sliced
6 oz smoked salmon
2 thin slices of onion
4 slices of heirloom tomato
Salt and pepper to taste

Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the 'refer a friend' link below. They'll thank you for it.

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Jason Kozma

Mr. America

High Performance Personal Training

Los Angeles

(310) 772-5105

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Los Angeles Fitness

Personal Trainer Los Angeles asks: What's In Your Food?

2010-02-05T18:14:00.000-08:00

How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a man-made sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

Sauces (including ketchup)
Yogurt
Energy Bars
Soft Drinks / Fruit Juices
Processed baked goods
Cereals
Crackers
Ice Cream
Salad Dressing
Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call me at (310)772-5105 or email me today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Jason Kozma is a professional Personal Trainer Los Angeles in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting Los Angeles Personal Trainer

Don't Just Make a New Year's Resolution - Make One You Can Achieve

2010-01-14T16:13:00.000-08:00

It's that time of the year when everyone seems to be making their New Year's Resolutions. If you did, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.

These Fitness and Fat Loss Tips will get you on the right track for this New Year: Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.

Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.

Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.

Build accountability into your workouts so that you resist the temptation to take days off. The best way to do this is to workout with a personal trainer, either one-on-one or with another training partner.

Believe in yourself. Know with conviction that you CAN accomplish your goals.

Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.

Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.

Remember, you can always ask someone for help.

Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.

It's not about will-power, it's about want-power. You have to want it.

Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.

Stop talking about losing weight. Start doing it.

Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.

Be wary of products that are labeled as 'health food'. Always read the nutrition labels.

Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.

Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.

Destroy negative self talk.

Avoid the trap of high-calorie beverages after your workouts.

Be consistent with your workouts. Exercise three to four times each week.

Expect more of yourself.

High fructose corn syrup should not be in your diet. It's high in calories and will work against your weight loss goals.

Challenge your body with each workout. Do different exercises, use different weights or machines to break through the exercise plateau.

Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.

Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.

Set specific, measurable goals.

Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.

You deserve better...make it happen for yourself!

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you'll see often - this will keep you motivated and pumped up to accomplish your goals.

If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with me. Email me or call me at (310)772-5105 to set up an appointment.

Don't Fall Into This Trap

Did you make a New Year's Resolution this year? If you did, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Truthfully, most people make unrealistic resolutions. They quickly get discouraged and then abandon the idea entirely.

To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

Instead of resolving to lose 50 pounds in four months, commit yourself to exercising 3 to 4 times each week.

Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.

Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.

Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.

Santa Monica Personal Trainer asks: Do You Make These Fitness Mistakes?

2009-12-13T15:17:00.000-08:00

Hey: Jason Kozma, the #1 Santa Monica Personal Trainer here.

Take a walk through any gym and you'll notice people are making many mistakes in their workouts. Some are dangerous, some are just plain thoughtless. Maybe you even make a few of these mistakes yourself. By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following five fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. The other extreme is cheating on your form because the weight is too heavy and you're unable to achieve a full range of motion. The proper weights will feel challenging but won't force you to sacrifice your form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember? Some would say "If it's not broken, don't fix it?" Exercise routines have expiration dates; this is the date they begin to lose effectiveness. As a rule of thumb never use the same routine for more than 4 weeks. Switch up your routines to incorporate different exercises to work the same muscle groups. Think about taking a boxing or cardio class, or even better, try a boot camp once a week to kick your workout into a higher gear.

Mistake 3: You don't warm up

Most people consider warm up time to be wasted time - they'd rather jump right into their standard routine. What many people don't realize is that by warming up your muscles, you are able to perform at a higher intensity, which can mean greater results. The point of a warm up is to increase your muscle temperature. Blood flow increases, muscles contract and muscle resistance is reduced. Your warm up should last at least 5-10 minutes. And don’t forget to cool down as well. With all of the blood flowing to your muscles, you’ll want to stretch your muscles, take a few deep breaths and walk around for a few minutes before heading out of the gym.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are because you aren't concentrating on each exercise or you're trying to lift weight that is too heavy. Using improper form while lifting weights almost always results in injury. If you’re not sure how to perform an exercise, ask someone. Schedule some sessions with a personal trainer to create a great workout program and help ensure you’re performing each exercise properly. Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster. Find a workout buddy – preferably someone with similar fitness goals, or sign up for regular fitness classes. You’ll know you need to be at the gym at a specific time, which helps ensure you stay on track.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results. Don’t waste your time, your energy or your effort on mistakes.

Santa Monica Personal Trainer and Mr. America Jason Kozma and his High Performance Personal Training team feature personal training services, diet and nutrition advices with fast visual results as well as dramatic increases in strength and health. We work with people of all fitness levels: from beginners to competitive bodybuilders and fitness competitors. We also offer a comprehensive online personal training and nutrition program. Contact us at or call at (310)772-5105 to make an appointment to change your life.

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2009-11-19T17:18:00.001-08:00

Worldwide Online Training with Mr. America, Jason Kozma

2009-11-15T13:49:00.000-08:00

Armed with nothing more than Internet access, free weights, workout clothes and shoes and a desire to get in shape, more and more people are turning to my online training programs. Why? Because my online programs are the best in the business. For those of you who lack motivation or self-discipline, or have a job that takes you away from home many nights a week, where do you go to find a program that will work for you? How about my new Online Training Program? Now you can train with me, Jason Kozma, anywhere in the world!

We provide convenient, web-based workout programs. If possible, we’ll meet in person to discuss your goals and evaluate your fitness level and body fat percentage as well as take body measurements. If meeting in person is not feasible, we’ll discuss all of this information during your intake meeting. Be prepared to answer very specific questions about your health, eating habits, strength, coordination and level of cardiovascular activity.

Using my online training program is a cost-effective solution for busy individuals with limited time or access to a high quality, personal trainer. You can do your workout at any time of day that works for you, without the worry of missing appointments, meetings, carpools, etc. We’ll develop an eating or meal plan that works with your goals. Whether it’s building muscle, building mass, losing weight or just toning up, your meal plan will incorporate the foods and supplements that are correct for your goals. We don’t rely on “fad foods” or “fad diets.” Our meal plans incorporate whole, nutritious foods – lean protein, low glycemic carbohydrates, real fruits and vegetables. You WON’T feel starved or deprived. You WILL feel great! Don’t just take my word for it, check out these online training results!

Additionally, we create a workout program which incorporates strength training, cardiovascular exercise and stretching or yoga. It’s your responsibility to perform the exercises we prescribe for you. You’ll track your weight, workouts and food intake in an online journal which will be shared with your trainer. We will track your progress on a weekly basis and make adjustments as needed. This is also the opportunity for you to ask questions of your trainer to make sure you understand the instructions, meal plan and/or workout routines. If you’re unclear on how to perform an exercise, we have videos with demonstrations of how to properly perform each exercise or stretch. Don’t be concerned about asking for more instruction. It is important for you to understand what you need to do to be successful.

With the High Performance Online Personal Training Program, we will track your progress and make necessary adjustments. It’s up to you to follow the trainer’s advice. If you can make the commitment and follow the program, it makes all the difference and the results will be visible in no time. Call (310)772-5105 or click here today to sign up for the best online training program, hands down! Now available worldwide!

No Time for a Workout? Santa Monica Personal Trainer Says There's No Excuse!

2009-11-15T07:17:00.001-08:00

Where Did the Time Go?

Santa Monica Personal Trainer Jason Kozma here again. The number one reason why people don't exercise is that they don't have time.

At least that's what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities.

You don't have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you'll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.

Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

Lunge while curling dumbbells, 15-20 repetitions

30 seconds of intense cardio: sprint, jump rope, or jumping jacks

Squat while pressing dumbbells overhead, 15-20 repetitions

30 seconds of intense cardio: sprint, jump rope, or jumping jacks

Crunches on an exercise ball, 15-20 repetitions

30 seconds of intense cardio: sprint, jump rope, or jumping jacks

Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I'll be the one congratulating you when your goal is met.

Call me at (310)772-5105 or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Give Thanks, Get Fit

The year's most calorie-dense day is almost here—are you ready? Use this game plan on Thanksgiving to avoid gaining extra weight:

Start your day of thanks with a fiber-filled breakfast.

Take 30-60 minutes for a brisk walk or jog before the big meal.

At the table, fill most of your plate with lean cuts of meat and vegetables. When you've filled up on the healthy stuff then simply taste the heavier dishes, rather than eating a large serving.

Wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don't want seconds after all.

Enjoy a warm serving of Grilled Fruit for dessert instead of pie. Use the recipe below!

Grilled Fruit

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go. Wait! Before you forego your fitness goals for another piece of pie, try this simple recipe.

Fruit is nature's candy - it's sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season - you'll lose weight without depriving your taste buds.

Yield: 2 servings

Here's what you need:

1 mango (or apple, pear, melon, pineapple)

1 banana (or fig, apricot, papaya, peach, nectarine)

Dash of cinnamon *optional*

Grill pan

Non-stick cooking spray

Wooden skewers

Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.

Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.

Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.

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Jason Kozma

High Performance Personal Training

(310) 772-5105

Santa Monica Personal Trainer

High Performance Clients

Supplement Store Coupon

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Egg Whites International

Los Angeles Personal Trainer
Phone: (310) 772-5105
Web: http://www.latrainer.com/

Succumbing to the Pressure: A 21 day fitness solution

2009-11-11T19:40:00.000-08:00

Hey, Jason Kozma here,

I’ve been getting a lot of emails asking if I am going to run another special program before year’s end. Truth is, I’m not sure I have time. So what can I do?

I figured to help those out who have emailed I needed a program that delivers awesome results with some serious shrinkage in the waist, hips and buns but…

I know time and budget are a consideration for everyone these days but I wanted to make sure I was taking care of my clients. I went back to the drawing board and crafted a all new 21 day rapid fat loss program that’s right up your alley (if you want fast results, that is.)

You probably know that the Santa Monica Boot Camp is pretty full but we do have room for another small group of dedicated people.

So before I broadcast this out to the world I wanted to give my readers first crack and let you know that my NEW 21 Day Rapid Fat Loss program starts next week and the best part is that the 21 day program is discounted to only $137 and INCLUDES a complimentary meal plan program.

The only catch is that the camps are truly almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Bootcamp.

Here’s how to register…

Go to http://www.smpersonaltraining.com/santamonicabootcamp21days.htm

Just call (310) 772-5105 and let me know that you want in on the 21 Day Rapid Fat Loss Bootcamp and I’ll get you all dialed in and ready for next week or just go to this special 21 Day registration page!

http://www.smpersonaltraining.com/santamonicabootcamp21days.htm

Jason Kozma

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Mr. America's Newsletter (Your insatiable appetite)

2009-11-01T04:22:00.001-08:00

The Culture of Overeating: A Survival Guide

Certain foods are powerful.

They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.

They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.

And when it's all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.

Why does food hold such power? And, most importantly, how can you control your eating?

The End of Overeating

David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.

Observing the current obesity epedemic, he knew that he wasn't alone.

Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.

An Irresistable Combination Rewires Your Brain: Think of your favorite treat - most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the 'three points of the compass', a combination that has been shown to literally alter the biological circuitry of your brain.

Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.
The Food Industry Targets You: Everywhere you go you'll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.

The food industry has one goal - to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.
Conditioned Hypereating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hypereating quickly emerges. Dr. Kessler describes the cycle:

"Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal...more thoughts of food...more urge to pursue food...more dopamine-stimulated approach behavior...more consumption...more opioid-driven reward...more overeating to feel better...more delay in feeling fulll...more loss of control...more preoccupation with food...more habit-driven behavior...and ultimately, more and more weight gain."

Breaking the Cycle

The good news is that you don't have to remain trapped in a cycle of overeating. The following three tips will put you back in control.

Set Your Rules: In order to resist overeating in today's tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.

Dr. Kessler thinks these rules should be, "simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation."

For suggestions as to what rules you should adopt, let's turn to another authority on eating, bestselling author of 'In Defense of Food', Michael Pollan:
- Don't eat anything your great grandmother wouldn't recognize as food.
- Pay more, eat less. Look for quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Don't get your fuel from the same place your car does. Gas stations are great for fueling your car, but the food they sell are not suited to fuel you.
- Try not to eat alone. Eating can become mindless when alone, leading to overeating.
- Eat slowly. Eat foods that have been prepared slowly – that means no fast food.
Make Negative Associations: When was the last time you peeled a lemon and ate it whole? Probably never. That's because your taste buds have a negative association with the sour taste.

Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.

It's up to you to create negative associations with unhealthy food - despite their pleasing taste. Here are some negatives to focus on:
- Those extra calories will accumulate around your waist.
- Your health will suffer.
- You will become more disspointed with your appearance.
- You'll feel sluggish.
Give Yourself a Real Reward: The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It's time to give yourself a truly benificial reward – exercise.

Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.

I truly believe that you can overcome your pattern of overeating with healthy eating and regular exercise. Call me at (310)772-5105 or email today to get started on a program that will truly change your life.

Starting Out Right

Breakfast is the most influencial meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit. However, when you start your morning with a wholesome and nutritious meal you'll be more likely to continue with good choices throughout the day. Try the Veggie Power Juice recipe below as a nutritious start to your day.

Veggie Power Juice

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.
Yield: 2 servings

Here's what you need...

1 cup packed fresh spinach
2 green apples
4 large carrots
1 Tablespoon fresh ginger
Juicing machine

Wash the vegetables, cut the ends off the carrots and peel the ginger.
Run each item through the juicer. Mix until combined, pour into two glasses and enjoy.

Nutritional Analysis: One serving equals: 139 calories, .5g fat, 34g carbohydrate, .8g fiber, and 2g protein.

Share this newsletter with your friends. Use the "refer a friend" link below to forward this newsletter to those you care about.

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Jason

Kozma

High Performance Personal Training

(310) 772-5105

My Site

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When checking out of the Supplement Store, use this coupon code to save 10% Off!

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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!

Essential links

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

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Mr. America's Newsletter (Secret weapon for snacking)

2009-10-12T00:05:00.001-07:00

10/01/2009

Are You Getting Enough Fiber?

Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.

People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

Do you eat a healthy lunch only to succumb to the vending machine an hour later?

Good news for you, if you do.

With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.

You see, the urge to snack happens when your blood sugar levels drop—Telling your body you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.

The solution?

By eating more fiber-filled meals, you'll stabilize your blood sugar and feel full longer.

The Case for High Fiber

People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

There are two main reasons that high fiber leads to weight loss: 1. Fiber fills you up and stabilizes blood sugar for hours. This supresses your appetite and curbs the urge to snack. 2. Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories. Breaking it Down

It's always easier to understand a concept like this when real life examples are given. So here's a review of a low fiber, high sugar diet that 'Jane' was eating, and then we'll see the small changes made to increase her fiber content and stabilize blood sugar. - Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte. - Snack: Without fail by 10am Jane's stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch. - Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt. - Snack: At 3pm Jane's appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine. - Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice. - Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. She would end the evening with a bowl of sorbet or low fat ice cream. Are you seeing a trend in Jane's diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.

This is the revised version of Jane's meals: - Breakfast: Rather than instant oatmeal, she switched to old fashion, slow cooked oatmeal. She topped that with chopped walnuts and banana. She substituted hot tea for her regular high-sugar mocha latte drink. - Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch. - Lunch: Lunch consisted of a cup of lentil soup. a slice of whole grain bread and steamed vegetables. - Snack: 3pm came and went, and again Jane didn't feel the need snack. On her way home she ate a small handful of almonds. - Dinner: This meal didn't change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad. - Snack: Most nights Jane skips her late night snack since she just doesn't feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit. That didn't look hard, did it?

As you probably noticed, Jane's daily calories dropped dramatically after adding fiber to each meal. The percentage of calories from fat dropped as well.

Jane is losing weight by consuming more fiber.

You can follow Jane's lead by evolving your diet to include higher levels of fiber.

To expedite your weight loss be sure to include a consistent and challenging exercise routine. I'm here to help with that - Call 310-772-5105 or email me today to get started.

Check Your Fiber Score

How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.

Sweet Braised Figs

This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium - a mineral important in controlling blood pressure.
Yield: 6 servings

Here's what you need...

Non-stick cooking spray
1 Tablespoon agave nectar
12 figs, sliced in half

Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

Give the gift of fitness. Use the "refer a friend" link below to forward this newsletter to your friends, and coworkers.

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Jason

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High Performance Personal Training

(310) 772-5105

My Site

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When checking out of the Supplement Store, use this coupon code to save 10% Off!

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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!

Essential links

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

Personal Trainer Los Angeles

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Mr. America's Newsletter (This pep talk is for you)

2009-10-11T23:54:00.001-07:00

09/15/2009

20 Tips to Help You Get Fit

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. Here's my advice - 20 rewards you'll gain from regular exercise.

Print out this list and put in on your refrigerator door. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1: You'll reset your body: Exercise helps you re-set your health. A good workout will block appetite swings, improve your mood and even help you sleep.

2: Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.

3: You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4: You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5: You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.

6: You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7: You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8: You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9: You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10: You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11: You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12: You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13: You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14: You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15: You'll feel great: Brisk exercise releases endorphins which are guaranteed to improve your mood. You've heard of a "Runner's High" well this is easily achieved by any great workout.

16: Your risk of diabetes will be lowered: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17: You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18: You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control. You'll increase your endurance: Are you out of breath walking up stairs? Regular exercise builds your endurance for everyday activities.

19: Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20: You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places. What are you waiting for? Just lace up your shoes and get going!

To guarantee your success hire a qualified, professional trainer to help you achieve your fitness goals. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Guarantee Your Success

Fastest Chicken Stir Fry

Think you don't have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings

Here's what you need...

1 teaspoon olive oil
1 teaspoon chopped garlic
1 cup asparagus, cut into 2 inch segments
1 (16 oz) package pre-chopped stir fry vegetables
1 (10 oz) package shredded cabbage
1 cup chopped pineapple
1 cup chopped cooked chicken breast
3/4 cup teriyaki sauce

Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the 'refer a friend' link below. They'll thank you for it.

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Jason

Kozma

High Performance Personal Training

(310) 772-5105

My Site

High Performance Clients

Supplement Store Coupon

When checking out of the Supplement Store, use this coupon code to save 10% Off!

comeback10percent

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!

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: http://www.latrainer.com

Personal Trainer Los Angeles

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Mr. America's Newsletter (Are you deprived?)

2009-10-11T23:46:00.001-07:00

09/01/2009

Get Fit While Relaxing Like The Stars Do - Hollywood Fitness Vacations

Hollywood Fitness vacations have surely picked up in recent times, as one of the means to vent out all that bottled up stress and monotony and to rejuvenate yourself. The fact that distinguishes a fitness vacation from a normal vacation or break is that unlike a normal vocational tour, a Hollywood fitness vacation leaves you in better shape than ever before. Thus if you wish to do away with the monotony in your daily life and at the same time are keen to getting back in shape, a fitness vacation is what can come to your rescue.

Whenever we think about fitness and people who are fit, our mind inevitably points to the glittering Hollywood movie stars. What better place on the face of this Earth than Beverly Hills, to head for a health and fitness weekend. Come to Hollywood and you shall find a host of fitness resorts and rejuvenation facilities that offer a relaxed and healthy stay. All these fitness facilities comprise the much talked about Hollywood fitness vacation.

If the glittering glamour of Hollywood and the lure of a dream stay is what you have in mind, then consider a Hollywood fitness vacation. State of the art fitness equipment as well as the lavish body relaxation and rejuvenation facilities would surely do your body as well as mental health, a world of good. You can find a suitable fitness activity of your choice, and can use it to the optimum level in order to get back into shape.

Many of the fitness resorts in Hollywood also support extreme sports and activities, such as kayaking and rock climbing, thus pushing you towards a fit body and mind, the fun way. All these activities are supervised by professional trainers and instructors, many of who also have an experience in training various Hollywood stars. Come to one of these Hollywood fitness vacation venues today, and experience the way Hollywood stays fit and rocking.

Well if you are up for all this, a Hollywood fitness vacation is not far from your reach. There are a host of resorts, and hotels located in Hollywood, which offer lucrative deals for a fully facilitated fitness stay. You may also be astonished to know that many famous fitness trainers as well as professionals have their own fitness holiday resorts, where you can get the feel as well as the experience of their exclusive fitness training. Just log on to the internet and find easy access to a host of resorts and rejuvenation centers that offer wonderful services by providing you with a wholesome Hollywood fitness vacation.

Jason Kozma owns Mr. America's Hollywood Fitness Vacation programs in Southern California. Jason and his High Performance Personal Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Personal Trainer Los Angeles website

Confidence Booster

Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.

Fresh Vegetable Tacos

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here's what you need...

1 teaspoon olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 cups asparagus, cut into 1 inch pieces
1 cup sweet peppers, chopped (red, yellow, orange or all three!)
3 ears of corn, kernels shaved off
1 (15 oz) can pinto beans, drained and rinsed
1/4 chopped cilantro
6 whole wheat tortillas
1 avocado, sliced
Salsa

Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.*
Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

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Jason

Kozma

High Performance Personal Training

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