San Diego Personal Training

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13 Oct

Looking for easy ways to eat more veggies every day? You’ve come to the right place. I get it. It’s TOUGH to get those five full servings of fruits and vegetables every day.

Raise your hand if you tend to buy tons of delicious-looking veggies while grocery shopping and then end up throwing them out because you didn’t eat them in time! *sheepishly raises hand*

But eating more veggies every day has lots of wonderful benefits. From healthy skin, to added fiber, to good immune function and better athletic performance… it’s worth being intentional about eating some veggies every single day.

Veggies are your friend, so load up on them!

Easy Ways To Eat More Veggies Every Day

Buy Frozen Veggies

Tired of throwing out veggies every week because they spoil before you use them? Keep a wide variety of veggies in your freezer! From berries, to spinach for smoothies, to brussels sprouts, to broccoli, to cubed squash or sweet potatoes… The possibilities are endless.

Next time you’re grocery shopping take a slow stroll through the freezer isle and gather an inventory of the many options! You can even grab zoodles (noodles made of zucchini) and other fun things to spruce up your veggie-eating experiences! There are so many great ways to get your veggies in by simply shopping in the frozen section.

Raise your hand if you tend to buy tons of delicious-looking veggies while grocery shopping and then end up throwing them out because you didn’t eat them in time! *sheepishly raises hand*

But eating more veggies every day has lots of wonderful benefits. From healthy skin, to added fiber, to good immune function and better athletic performance… it’s worth being intentional about eating some veggies every single day.

Veggies are your friend, so load up on them!

Easy Ways To Eat More Veggies Every Day

Buy Frozen Veggies

Tired of throwing out veggies every week because they spoil before you use them? Keep a wide variety of veggies in your freezer! From corn, to spinach for smoothies, to brussels sprouts, to broccoli, to cubed squash or sweet potatoes… The possibilities are endless.

Next time you’re grocery shopping take a slow stroll through the freezer isle and gather an inventory of the many options! You can even grab zoodles (noodles made of zucchini) and other fun things to spruce up your veggie-eating experiences! There are so many great ways to get your veggies in by simply shopping in the frozen section.

Wash & Prep Raw Veggies Right Away

Cucumbers, bell peppers, carrots, tomatoes, celery, even raw zucchini! All of these are great snacks to have on hand! When you buy them at the grocery store, set them aside (on the counter) while putting away all your grocery items. Then, go ahead and get them washed, cut up, and into the fridge for snacks. You can prepare them into smaller containers for a grab-and-go-option, or simply place them into larger containers so they’re readily available at any time!

This will help you to avoid the I-don’t-feel-like-washing-and-prepping dilemma when your tummy is roaring “FEED ME NOW!”

Meal Prep Roasted Veggies For The Week

It’s easy! Take out two cookie sheets and spray with cooking spray. Load your desired veggies onto the trays. Spritz with a little more cooking spray, and top with desired seasonings. I like Mrs. Dash (table blend and original are my faves) and some pink sea salt!

Bake at about 400 degrees until they’re cooked to your liking. Stir halfway through. Once they’re cooked let them cool and place them in containers you can grab at through the week!

Choose A Superfood-Rich Protein Shake

Not all protein or meal-replacement shakes are created equal, but a good one is worth the higher price. If you struggle to get your veggies in, choose a protein shake that already contains veggies. I’m obsessed with this one. Just blend it with ice, unsweetened almond milk, some peanut butter powder (optional), and enjoy it. It even comes in a coffee flavor which is oh-em-gee delicious.

What’s great is that this particular protein shake includes digestive enzymes (hello regularity), antioxidants, vitamins, and… you guessed it… fruits and veggies! It helps to fill in some of the nutritional gaps of your daily diet.

Add A Veggie Boost To Your Protein Shake

By adding power greens to your protein shake or smoothie, you can make up for some of the veggies you’re lacking every day. While you shouldn’t rely solely on something like this, you can definitely use this as a means to balance acid and alkaline levels. This one is incredible because it doesn’t contain any artificial colors, flavors, sweeteners, or preservatives.

Whip Up A Smoothie

Hello REFRESHING! Smoothies are a great option for those who simply do not enjoy eating veggies. You can freeze spinach and blend it into your smoothie with some water or almond/coconut/cashew milk, a little ice, and whatever else you like. Feel free to add berries for extra nutrients! Fruits can also be used, just take care not to overdo it on those since they have more sugar in them! You can also add power greens for even more nutritional benefits!

Learn The Skillet Quick-Trick

I wish I had a cuter name for this! Comment below if you have a cute name I could refer to this by!

This preparation method has helped me to get in more veggies because it’s super easy, super quick, and I can do it when I’m in a pinch. My favorite veggie to use for this is zucchini but you can do it with cubed squash, already-cooked spaghetti squash, broccoli, asparagus, green beans… whatever you like! Get creative!

I keep my small skillet on hand, along with some olive oil cooking spray, some Mrs. Dash (table blend or original), and some pink sea salt.

First spray and heat the pan. Then, throw in some died zucchini. Spritz with a little more cooking spray, and season to your liking. Using high heat, cook uncovered, flipping/stirring around in order to brown all sizes. You don’t want to over-cook! Cook to your liking and then throw onto a plate. I like to top in with hummus!

Fill Half Your Plate With Veggies

Still operating under the mindset that every meal should match the meat-and-potatoes model you grew up with? Try changing your plate goals. Try to fill about 1/4th of your plate with a protein, 1/4th with a healthy carb, and… you guessed it… 1/2 of your plate with VEGGIES!

It may seem small but if you start this today and then keep doing it each day, you’ll be a mean, lean, veggie-eatin’-machine before you know it!

Well there you have it! Easy ways to eat more veggies every day! Tell me… how do YOU like to cook/eat your veggies?

10 Oct

Optimal Nutrition: Whether you’re an athlete, gym rat or just someone who wants to optimize their fitness and health, certain nutrients are key to maintaining a healthy body and supporting the body’s ability to heal itself and stave off illness and disease. While this is by no means a complete list, here are 5 key nutrients that you need in your diet in order to optimize your health and fitness.

 

There are no shortcuts to achieving Optimal Nutrition and Health (sustainable and long-term, at least). The best way to optimize your performance and by extension your fitness is through a well-balanced diet. 5 key nutrients that will help you meet those goals are potassium, magnesium, protein, B-vitamins, and anti-oxidants.

1. Potassium (Dietary potassium): Is a mineral that is critical for the proper functions of all body systems. We hear a lot about potassium and potassium-rich foods, but most people don’t realize how critical it is to sustaining life. In particular, Major organs like the heart, kidneys, etc require potassium in order to work normally. For the most part, people who eat a healthy and balanced diet typically get enough potassium without having to resort to supplements.

In general, it’s never a good idea to be chronically deficient in key dietary minerals like potassium and magnesium. As a matter of fact, low potassium is associated with a risk of success conditions as arthritis, high blood pressure, and infertility.

For those experiencing low potassium, your health care provider can recommend anything from changes in diet to supplements, etc.  From a nutritional stance, the demands of athletic sports and intense exercise generally contribute to a significant loss of salt, potassium, and magnesium in the sweat.

   2. Magnesium: As I pointed out earlier, magnesium plays a vital role in maintaining normal cellular function and bone health. When it comes fitness, performance and actually seeing “results”, balance is key. Too little or too much of any one mineral never bodes well for your health. In a lot of instances, a deficiency in one nutrient can hinder the proper function of another. For instance, magnesium in combination with phosphorous plays an essential role in energy metabolism.

3. Protein: Yes, we’ve all our doctors and dieticians talk about it, but how often are we guilty of not having either enough of it or we’re consuming poor quality proteins in our daily diet?  In case you missed it, protein is a critical building block for building muscle, repair tissue, and is an important component of all cells within the body. Also, protein is required for the synthesis of various hormones, enzymes, etc.

Want to lose weight and keep it off? You really need good quality protein as a regular part of each meal. Plus, if you’re not into animal protein, there are plenty of plant-based sources that are equally good (i.e.beans and other legumes)!

4. B-vitamins: Include thiamin, riboflavin folate, B6 and the more well-known vitamin B12, are all required for the proper function and development of the brain, nerves, blood cells, heart, etc. When you’re deficient in these nutrients bad things happen. Anemia, memory loss, fatigue, weakness, and digestive problems are just some of the signs one can expect to see. Typical sources of these vitamins are fish, meats, poultry, eggs, and dairy products. For those who have adopted a vegan lifestyle, other sources can be found in dietary supplements or food sources that have been fortified.

However, fat-soluble vitamins like B12 can only be found in animal sources so a strict vegetarian or vegan must have foods either fortified or you need to use dietary supplements.

5. Anti-oxidants: They include but are not limited to, some vitamins ( beta-carotene and vitamins E and C), some minerals (i.e. selenium), and flavonoids (a diverse group of phytonutrients found in most fruits and vegetables). The best sources of antioxidants are fruits and vegetables. Just in case you’re wondering, flavonoids can also be found in red wine and teas.

Antioxidants are powerhouses of goodness and their benefits cover a broad spectrum of health benefits from combating inflammatory responses (i.e. workout recovery), antioxidative stress (i.e. cell damage brought on by free radicals).

The bottom line here is that optimal nutrition is a key portion of a healthy lifestyle and is especially important when it comes down to optimizing your fitness and performance. So the next time you leave the gym, finish a sweat session at home or in the great outdoors, remember to fuel your body with a balanced plate of wholesome goodness. If you’re just getting started on the right path, remember that your body needs these 5 key nutrients in order to get that ball rolling!

Also, realize that nutrition is just part of the equation. The other part of this actually involves the exercise component whether you do it at home or in a gym, the point is to get your body in motion on a consistent basis.

CHECK OUT OTHER WEBSITE LINKS: IN THE NEWS, GROUP TRAINING, OPTIMAL NUTRITION, OPTIMAL NUTRITION PLAN

COMPANY HISTORY

Defined Personal Training has a growing community of over 2,500 happy clients over the past 20+ years. These clients now have a whole new outlook in life. Many of our clients report they improve mentally, physically and spiritually in just a short time working with Todd Coburn.

Defined Personal Training provides the following services in San Diego county. Services included: personal trainingprivate group trainingweight loss, and nutrition services.

13 Aug

Meal Prep For Weight Loss

So many people need an easy to follow way of preparing your foods – this is one of our star videos we give to our clients. Try our meal prep for weight loss, order HERE. Prepare 7 days worth of meals in less than an hour.

Click on the video below and you may want to take notes as it plays, so make sure to have a piece of paper and pen handy.

COMPANY HISTORY

Defined Personal Training has a growing community of over 2,500 happy clients over the past 20+ years. These clients now have a whole new outlook in life. Many of our clients report they improve mentally, physically and spiritually in just a short time working with Todd Coburn.

Defined Personal Training provides the following services in San Diego county. Services included: personal trainingprivate group trainingweight loss, nutrition services.

HIRE TODD COBURN

Thank you in advance for the opportunity to work with you, I look forward to serving you and being part of your fitness journey. Please make sure to check out all my services offered on the website, and don’t forget to check out the Online Virtual Training and Nutrition services too.

SERVICES OFFERED: Private TrainingGroup TrainingOptimal Nutrition Plans,  Weight LossBoxing/KickboxingSelf-Defense30 Minute Stretching Sessions, chronic pain and injury management.

ELITE TRAINER

My name is Todd Coburn, I have over 18+ years experience and a Certified Personal Trainer from: ACE, IFFA, CPR, First Aid and CFY Yoga Instructor Certification. I also hold a Bachelor of Science degree in Natural Health, and share a wealth of knowledge and experience to help guide you to a healthier and more enjoyable life.

MY 100% GUARANTEE

I provide fun, dynamic full-body workouts with a combination of cardio, functional and strength training designed to help you:

• Get motivated • Reduce body fat • More energy • Fight off stress • Improved sleep • Tone trouble areas • Increase stamina • Better quality of life • Faster results

12 Aug

Benefits of the Boot Camp Workout

The Boot camp Workout has become very popular in recent years, and with very good reason with all the benefits of the Boot Camp Workout. Some of the most impressive benefits of the Boot camp Workout include burning calories, increasing strength, boosting confidence, improving aerobic endurance, aid coordination, increasing balance, changing lifestyle outlook, and motivating long-term health.

What type of workout is it??

The term “boot camp” is most commonly associated with the military, namely a period of time before active service that new recruits are shaped and molded into ideal soldiers through encouraging physical fitness and mental toughness to a desired standard. Similarly, boot camp workouts are the name given to a group of highly disciplined fitness programs, typically one hour in length, that use high-intensity interval training to lose weight and increase strength. The workouts are typically run by personal trainers, specialized gyms, or even military personnel, and while the techniques began in the United States, they have since spread to the UK and beyond, due to their popularity and proven results.

Beginning with stretching, the boot camp workouts typically include weight lifting, interval training, push-ups/sit-ups, resistance straps, and other high-intensity workouts, and usually, conclude with yoga or additional stretching. The workout regimen is intended to promote regular workouts, nutritional awareness, mental toughness, and cardiovascular improvement through the use of team-based accountability and competition.

The social atmosphere

By promoting a social atmosphere and a “group effort”, boot camp workouts are meant to be taken at an individual’s own pace, with the goal of rapid improvement and discipline. Some boot camp workouts are held outside, and the instructors can be intense, dedicated to driving improvement through motivation. There are many varieties of boot camp workouts – including those with a focus on mental toughness, nutrition, and even other sports, such as boxing or power-lifting. The benefits are undeniable, however, and have made boot camp workouts widely praised and popular.

The workout

Let’s dig in a bit deeper to the many benefits.

Mental Health

One of the unique aspects of the boot camp workout is the instructor’s role in driving practitioners to achieve challenging goals and keeping them accountable to themselves. The instructors may not be as brutal as drill sergeants in the military, but they are also not going to let people off the hook with a half-effort in the workout. While people aren’t pushed beyond their physical capabilities, the intensity of the instructors and the underlying goal of rapid improvement help people truly believe they can change and improve, making them tougher and more self-confident as they see measurable results.

Long-term Fitness

Many people have commented on the addictive quality of boot camp workouts, and the comprehensive nature of these workouts also drives long-term change and lifestyle adaptation. By including nutritional elements with regular, intense workouts, boot camp workouts represent not only a full-body workout, but also a whole-life attitude shift, which helps to make fitness and wellness a permanent part of practitioner’s worldview.

Muscle Toning

The high-intensity interval training of boot camp workouts means that your entire body is being pushed to its limits, not just one muscle group. The goal of boot camp workouts is not an improvement in one area, but a full-body reformation. If you only participate in cardio, or only choose weights, you are doing a disservice to yourself. However, the combination of intense resistance training and weight training helps you tone and grow your muscles, while also providing the endurance to maximize your workouts.

Social Engagement

Exercising can take a great deal of self-motivation, and the reason so many people stop going to the gym after a month or two or fall off their diet, is because no one is keeping them accountable. On the other hand, boot camp workouts are large group workouts, and interaction and engagement are promoted, even through dividing people into 2-3 person teams and encouraging competition against others in the class to achieve daily goals. This social aspect keeps individuals accountable, and also promotes friendships with like-minded people who want to get healthy together!

Aerobic Endurance

The cardiovascular elements of boot camp workouts, which often come in the form of treadmills or outdoor sprints and high-intensity cardio activities, go a long way towards improving your aerobic endurance and cardiovascular strength. When this is combined with the strength training elements of boot camp workouts, it results in a full-body boost of energy and confidence.

Weight Loss

Losing weight is what many people go to the gym for, and the conditions in boot camp workouts promote that calorie burning and weight loss. For example, some indoor boot camp classes are indoors, with the heat cranked up, increasing calorie burning and sweating. Also, the switching between strength and cardiovascular elements keeps your metabolism highly responsive and engaged long after the workout is over, helping you burn calories even hours after you leave the gym.

TODD COBURN – WEIGHT LOSS EXPERT

My name is Todd Coburn, I’ve been working with a wide variety of weight loss clients over the past 18+ years. I’m a knowledgeable trainer that can actually guarantee weight loss results. If you have 15+ lbs to lose, you can expect to lose 3-5 lbs a week on weight loss plan.

Aside from the tips below, you’ll gain a wealth of knowledge from my personal and professional experience that works for all body types. This program works for anyone, no matter what health condition or body type you are. You’ll also receive my online eBooks that contain all the rules and guidelines to follow for superior results within weeks.

03 Mar

Visit Our New Faciity

Come visit our new facility in San Diego – Self Made Training Facility Mission Bay, membership free, personal training facility. We offer 7,800 square feet of elite equipment and partner with over 35 personal trainers that specialize in various training styles, have experience in working with any fitness level ranging from beginner to advanced, and all age ranges. Our trainers here provide you with a personally guided, and effective plan of action to help you reach your goals. Whether you’re looking to improve your strength, build muscle, lose fat, increase mobility, and optimize your overall health; we invite you to come and check out our facility. Let one of our experienced personal trainers get you started on those goals of yours today!

SELF MADE TRAINING FACILITY – MISSION BAY

 

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