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Choices, choices, choices…

When the social distancing mandate is lifted and we all emerge from our homes, you’re going to notice that many people put on weight during this stressful time. And it’s hard to blame them.

Because fitness is hard.

It’s hard when life is normal, let alone when the world is on lockdown causing our stress to steadily rise and tempting us to turn to comfort food.

Every day we have choices to make, and these choices take us closer to a fit and lean body or farther from a fit and lean body.

Exercise or NO Exercise?

Lace up your shoes and take a run or do a body weight workout instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Do this 3-5 times each week for 30-60 minutes.

OR

Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Eat for TASTE or for NUTRITION?

Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fiber in each meal.

OR

Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Say YES or NO to Junk Food?

Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.

OR

Solve your stress with your favorite junk food. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

Push HARDER or Get COMFORTABLE?

Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

OR

Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

Count Calories or More is Better?

Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

OR

There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise get fit becomes dimmer and dimmer.

So which choices will you make? And just because you’re stuck at home right now doesn’t mean that your body won’t be seen in the near future.

Concentrate on discipline, motivation and determination. Do the right thing rather than the easy thing. Most of all, constantly strive forward.

You can do this!

New additions for coronavirus closures: Virtual Personal Training with Jason
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Virtual Personal Training FAQs:

What is Virtual Personal Training?
A 30 or 60 minute session with Jason via FaceTime or Skype coaching you through your workout using whatever equipment you have available, even if you don't have any!

Does it include a nutritional plan?
Yes.  Any package of 6 or more virtual sessions includes a custom designed nutritional plan, just like an in person or online training client would get.

What happens if I have virtual sessions left when things go back to normal?
We can transfer the remaining credit to equal value in personal training sessions or other services whether in home or at the gym.

sign up here

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Jason Kozma Mr. America

1233 3rd Street Promenade Santa Monica, CA

(310) 772-5105

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Click for more before and afters!

Got Stress? Get Moving!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip your exercise, remember the end result of each and choose which one will help you reduce stress in the long run.

Acupuncture corner with Dr. Laurie Binder

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Boost Your Fitness and Sports Performance with Acupuncture

Unknown-4-5.jpegWhen a top athlete like the late great Kobe Bryant tweeted a picture of acupuncture needles in his leg, you knew it was time to consider how acupuncture and Oriental medicine can help improve your sports performance. Many other NBA athletes have used acupuncture as well​.  All athletes and coaches are involved in an ongoing search for ways to improve performance and gain a competitive edge over their rivals. Many are finding that acupuncture can often provide that edge. 

From moving more fluidly to recovering from an injury, acupuncture and Oriental medicine can help you to stay active, boost your fitness level, and recover more quickly. By following  principles of Oriental medicine, an acupuncture treatment can strengthen body function and restore internal harmony and balance. Professional sports teams and top athletes often have an acupuncturist on staff to treat injuries and keep them performing at their peak. 

Practitioners of Oriental medicine can help athletes, or even  amateur "weekend warrior," in many ways. In addition to  acupuncture, tight, stiff muscles may be helped by manual techniques such as cupping, a suction-based massage, and Gua Sha, a Chinese form of friction massage. In 2011, researchers at  University of Duisburg-Essen found that Gua Sha was effective at treating chronic pain and muscle stiffness in the lower back. In India, researchers from Majeedia Hospital found cupping helped to reduce pain, inflammation, and muscle stiffness in patients diagnosed with knee osteoarthritis. Cupping also improved blood supply to the area and simulated light exercise, leading to increased muscle flexibility in the region, researchers explained. 

phelps-cupping-1024x682.jpegSome of the best Olympic athletes incorporate acupuncture into their wellness programs. China's 7 foot 6 inch basketball center, Yao Ming, used acupuncture and Oriental medicine to help him recover after undergoing surgery on his ankle. Chinese swimmer, Wang Qun, was photographed doing some last minute training in Beijing with round marks on her back from cupping. 

Click to see how acupuncture and Oriental medicine can help you meet your fitness goals and assist in recovering from an injury!

​To view Laurie's newsletter as a web page, go here.

Roasted Broccoli Soup

Here’s a simple, protein-filled soup recipe that you can make with frozen broccoli. It’s a great way to eat something that’s comforting while staying on your healthy eating plan.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 head garlic, the top sliced off
2 pounds Broccoli OR 2 (10.8 oz) bags of frozen broccoli or cauliflower
1 teaspoon olive oil
32 ounces bone broth
½ cup unsweetened Greek yogurt
sea salt and black pepper to taste

Instructions

1. Preheat the oven to 400 degrees F. Wrap the garlic head in foil and roast in the oven for 50 minutes.

2. Wash the broccoli and cut into 2-inch pieces. On a large, rimmed baking sheet combine the broccoli pieces with the olive oil. Roast in the oven for 20 minutes. OR if using frozen broccoli simply spread over a foil-lined baking sheet and roast for 18 minutes at 450 degrees F. 

3. In a high speed blender, or food processor, squeeze the roasted garlic out of its skins, add the roasted broccoli, yogurt and broth. Blend until smooth.

4. Pour the mixture into a pot and bring to a simmer over medium heat. Season with salt and pepper to taste. Enjoy!

Nutrition
One serving equals: 188 calories, 10g fat, 129mg sodium, 18g carbohydrate, 7g fiber, and 16g protein

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