Hi, How Can We Help You?

Category Archives: Nutritional Guidance

Why are pre and post-exercise nutrition important? Pre-workout nutrition helps you hit your stride in the gym. It gives you the energy you need to get through your routine with ease and effectiveness, and fueling up incorrectly can hold you back from achieving your peak performance. Post-workout nutrition, on the other hand, is just as detrimental. The right combination of post-workout foods is key to speeding up recovery and catalyzing muscle protein synthesis, to ultimately have you in great condition for the next time you take to the gym. That being said, our personal trainer San Diego put together this nutrition guide to help you get both aspects to spot on.  

Pre-workout nutrition guide

If you’d like to hit your goals in the gym and keep muscle damage at bay, it’s important to figure out what to eat before you get down to it. Our San Diego fitness experts, from their immense experience, outline the following pre-workout nutrition requirements.


Before we get into any nutrients, let’s first have a chat about the best pre-workout nutrition timing. This is also a critical aspect that could make or break everything. Here are a few important things to note about timing: 

  • Get a full meal about 3 hours prior: To ensure you go the distance when you train, prioritize a full, carb-inclusive meal about 3 hours in advance (or at the very least, 2 hours)
  • Eat light 1 hour leading up to training: You may be held up and are thus unable to eat a complete meal in the above time frame. In this case, you want to consider protein and carb-rich foods that go down easy in terms of digestion.  
  • The general rule of thumb: It’s helpful to remember that the closer to the workout you get, the simpler the foods you eat should be.

Let’s talk about Food 

You have plenty of options when it comes to choosing the best pre-workout meal. Here are a few that come highly endorsed by our San Diego fitness personal trainer

  • Chicken and brown rice – this packs a nice balance of protein and carbs, making for a great complete pre-workout meal option
  • Whey protein shakes– These turbocharge in-workout muscle protein synthesis, and should be taken 1- 3  hours prior
  • Bananas- Eating a banana an hour prior can provide your body with the boost of energy to power through a workout. Bananas are rich in starch and sugar
  • Peanut butter- Yes, that’s right! However, you want to go for wheat bread instead and include a little bit of honey on your peanut butter & jelly sandwich
  • Plain Greek yogurt- About to lift some weights? Taking a Greek yogurt 1-2 hours in advance is wise

Some other excellent pre-workout meals and snacks include granola bars, healthy cereals like oatmeal, and strawberry smoothies, to name a few. 

What about hydration 

Is it good to drink water before exercise? Yes. Water can boost endurance, focus, and performance. Water is often overlooked and not talked about enough in many pre-workout nutrition guides. Here’s our take on how to hydrate before training, according to guidelines from the American Council on Exercise:

  • Non-exercising Men and women should take 3.7 and 2.7 liters of fluid per day. Individuals who work out regularly, however, need to take in a lot more.
  • In terms of pre-workout hydration, shoot for 20 ounces (3 cups of water) up to 120 minutes prior. 
  • In terms of hydrating during a workout, you should drink about 10 ounces after every 20 minutes so don’t forget your water bottle. 

Post-workout nutrition guide

Let’s first start with what not to do or rather what you should not eat after workouts. When you crush it at the gym, sidestep the temptation of a celebratory drink. Alcohol impedes recovery and can increase dehydration levels. You also want to skip unnecessary sugars from consuming lots of energy bars, and sports drinks, while spicy foods are also off the table, particularly after intense workouts, as they can compound inflammation. 

On the flip side, what nutrition should you eat after a workout? Here are some recommendations from our expert female personal trainer San Diego

  • Grass-fed beef- You will damage some muscles when you work out. A resupply of lean proteins is essential to hastening recovery. Other great substitutes are wild-caught fish, cottage cheese, almonds, and eggs. 
  • Legumes- Whole carbs are a great post-workout option over refined cards. Options that you have here include unprocessed beans, fruits, veggies, and whole grains. These will help replenish the glycogen you lose during intense training 
  • Healthy fats- Trans and saturated fats are generally a no-no and you should take them in moderation. But more ideally, go for healthy fats such as fish, chia seeds, nuts, and avocados

Let’s talk about post-workout meal timing and hydration 

While opinions are generally clear when it comes to pre-workout nutrition timing, the jury is still out when it comes to the post-workout nutrition window, which goes by the popular sobriquet anabolic window. 

Some suggest eating within the anabolic window, which covers the period right after you work out, specifically 30 minutes to 1 hour after training. The research and evidence on this however are far from conclusive. So you should be just fine sticking it out till the next meal. However, high-level athletes who train several times daily often eat much more frequently. 

In terms of hydration, we recommend 8 ounces of water within the hour of completing your training. Some doctors further suggest that, for every lb of body weight you lose during training, you should make up for it with at least 16 ounces of fluid. 


If you’ve been training for a long time and haven’t been getting results, perhaps it may be because of poor post and pre-workout nutrition. Getting this right is the first step toward success in your program. However, you may need to get an expert to craft a personalized nutrition plan since physiologies vary from one person to the next. Should you need advice in this regard, or a personal trainer to help you out, our gym in San Diego is here for you. Contact us today for more details. 

You’ve worked out for days or even weeks on end. It’s been endless hard work, and you’ve hardly skipped a step in terms of your fitness regime. But alas, after all, you put in, the results aren’t forthcoming. What are you doing wrong? Well, our San Diego fitness experts believe it may have something to do with how much sugar you take. It comes with a host of undesirable side effects and may get in the way as it’s not the best fuel for your body. Today, we unpack the dangers of too much sugar on your weight loss and workout goals. Let’s get started. 

What is sugar?

First, before we go any further, we should define what this famous substance that needs no introduction truly is. Sugar is essentially a form of carbohydrate that’s soluble and sweet-tasting. It can occur naturally or artificially, in simple or complex forms. Simple sugars are easily broken down by the body and consist of single-chain molecules. 

They are also referred to as monosaccharides in some contexts, which means sugar in its simplest form i.e. it cannot break down into anything simpler. Simple sugars include:

  • Galactose
  • Fructose
  • Glucose

Complex sugars, on the other hand, have much larger molecule chains and don’t break down as quickly. Otherwise known as compound sugars, they are the result of a combination of a pair of monosaccharides, hence they are aptly named disaccharides. For example, the compound sugar lactose is a combination of the simple sugars galactose and glucose.

Now enough with the chemistry lesson, let’s get into the good stuff now that you’re armed with the basics.

How does sugar limit your fitness potential: 

  • Too much sugar may counteract your weight loss gains

Sugary foods can be packed with calories, and taking too much might lead to weight gain. This isn’t particularly good news to hear if your fitness goals involve chopping a few pounds off the scale.

The simple sugar fructose is today found in many drinks such as sodas. This sugar can increase food-intake behavior more than glucose, for example, which is commonly found in starchy foods. According to a Yale study, glucose can influence brain activity in a way that discourages food-seeking behavior. Fructose, conversely, does nothing to dissuade this. Over the long run, consistent fructose intake can lead to overeating

Our gym in San Diego, also uncovered via reports from animal study findings that our bodies develop leptin resistance when we take too much fructose. This important hormone plays vital roles in terms of the: 

  • Appetite: Leptin regulates and even curbs hunger and keeps you from feeling hungry when you actually have enough energy to keep you going
  • Fat storage: Through the action of suppressing appetite and thus food intake, leptin also regulates fat storage

So, in a nutshell, too much sugar can work against any weight loss objectives. 

  • It’s so damn addictive – and draining 

One bite of sugary sweetness often leads to a second, and then another, and one more after that. It can be hard to stop, and that’s because sugar affects the working of your brain. Our bodies secrete dopamine, the hormone that gives us satisfaction and pleasure whenever we eat something tasty. 

This “high” can be so addictive that sugar has often been mentioned in the same breath as drugs like cocaine. With it hard to let go, sugar can send you down a slippery slope of weight gain that can be hard to break free from.

Moreover, sugar can mess up your mind. Some studies have in fact found a strong correlation between high sugar consumption and the following:  

  • Blood sugar swings
  • Depression
  • Headaches
  • Anxiety
  • Irritability

Moreover, regular consumption of excess sugar can result in sugar crashes. These can sap your energy and kill your motivation to do anything, including working out. You’ll find it harder to get out of bed in the morning for a quick session with your female personal trainer San Diego. Self-worth, self-esteem, and your entire belief in yourself can also waver and knock you off your game.

  • Sugar messes with your hydration 

So how does hydration affect exercise performance? Our personal trainer San Diego had plenty to say about the matter. For one, when we don’t restore fluid adequately that is lost through sweat and physical exertion at the gym, then muscle function doesn’t recover fully.

This obviously means you’ll not be able to perform at your peak physical performance, which is also down to the mental toll that taking too much sugar can have on you. On top of that, there’s an increased heat stress risk when we don’t hydrate adequately.

Dehydration can be caused by high blood sugar, as it increases your frequency of urination hence excessive water loss. This is why you should prioritize water as opposed to sugary sodas when hydrating to avoid being chronically dehydrated, which will take away from your ability to perform at the gym. 

  • Sugar can set you back due to gut discomfort

Your digestive tract health also pays the price for high sugar intake. I’ve witnessed it one too many times as a San Diego personal trainer. That’s because your digestive system is biting off more than it can chew. Once your body reaches a certain threshold, it cannot absorb any more sugar.

In turn, the excess ferments in the bowel over time, feeding yeast and the not-so-great kind of bacteria in your digestive tract. In the long run, there’s an accumulation of gas which leads to:

  • Cramping
  • Spams 
  • Pain, and other symptoms

In the worst-case scenario, high blood sugar may also lead to diarrhea and/or constipation. When you’re battling all these discomforts, let’s just say working out won’t be that much of a priority. 

It’s time to fight back against sugar!

There is a lot of potentials for your body to reach greater fitness heights. But chances are, too much sugar may be holding you back from achieving them. It messes with your hydration, accelerates weight gain, and also brings little to the table as sugar is an empty calorie with little to no nutritional value. Work with an experienced personal trainer San Diego today, to learn how to fuel your body the right way so you can hit your fitness goals in no time. Contact us now to get started.

With toned abs, biceps for days, and an amazing physique that’s always in prime superhero shape, it’s a no-brainer why Chris Hemsworth is the dream of every gym-goer. 

The Marvel actor’s huge muscles and acting chops have earned him international stardom, and if you’re wondering just what makes him thick, pun intended, read on to uncover Chris Hemsworth’s workout routine and diet plan. 

Long-time personal trainer and close friend Luka Zocchi was kind enough to spill the beans, giving us a rare peek behind the curtain of the Avengers star training. Our talented Personal trainers San Diego were on hand to curate these revelations, putting together this exclusive Chris Hemsworth workout plan and diet that’ll turn you into Thor. It’s a 5 day-a-week program that, we must warn you, isn’t for the faint of heart. 

Eat like Thor. The diet plan: 

The Aussie actor’s diet plan has varied drastically over the years depending on his roles. However, we bet you aren’t here to learn how he slimmed down to fit characters in Rush, rather you’d like to know how he gets his Thor body, which by the way he maintains by fueling on 4,500 calories a day. 

Here’s what his on-set Chef, Sergio Perera says the big fella eats on the daily. 


  • On most mornings (typically around 7 or 8 AM), the dashing star kicks things off with a green power shake protein.
  • He switches up his starter meal either for an almond banana shake or frozen & raw cacao berry shake spruced up with a touch of dates, chia seeds, and coconut oil on Thursdays and Fridays respectively. 
  • Hemsworth follows up his 8 AM meal, with 2-3 fried/poached/scrambled eggs at 10 AM, alternatingly paired with wholegrain toast, savory porridge, warm spinach, and fresh berry yogurt on other days of the week. 


  • He hits the gym at 12 PM on most days for just an hour, then proceeds to a post-workout shake comprising of BCAAs, Vitamin C, ice water, and vegetable protein 
  • At 3 PM, he opts for 8oz grilled chicken on Monday, complemented by rocket salad, salted apples, nuts, and crispy sweet potatoes
  • On Tuesdays, he goes for steamed rice (half a cup), grilled pumpkin, and 8oz eye filet,
  • Meanwhile, Chris’ Wednesdays (3 PM) are for a homemade frozen green bar encompassing, cucumber, pumpkin, cauliflower, and bee pollen, all blended into one magical concoction 
  • At 4PMs on Thursdays, he switches it up with dried fruit accompanied by a snack of nuts and beef jerky. That is preceded by wild rice pilaf, vegetable salad, and 6oz grilled ribeye steak at 2 PM
  • On Fridays, Chris digs into steamed rice once more, and sesame chicken salad consisting of pickles and sprouts


  • Dinner starts at 5:30 PM on Mondays, with Chris sitting down with cherry tomatoes, tuna, and 2 rice crackers. He follows this up with 8oz white fish at 6 PM and yogurt-pawpaw dessert at 9 PM 
  • On Tuesdays, the Marvel star switches his appetizer for vegetable and chicken soup, followed by 8oz white fish for dinner, and BCAAs consisting of Zinc and Magnesium supplements at 9 PM. 
  • Roasted carrots and grilled lamb chops comprise dinner on Wednesdays, which he washes down with BCAAs, and honey-sprinkled yogurt 
  • BCAAs round off a dinner of baked potato, roasted brussels sprouts, and steamed snapper fish on Thursday
  • 8 oz of grilled mahi-mahi completes the Chris Hemsworth diet plan on Friday, paired with Caesar salad (non-dairy), roasted tomato, and grilled asparagus 

Chris Hemsworth Diet Plan

A word to the wise though. Everyone has unique dietary needs, so what worked for Chris may not necessarily be great for you. So let our San Diego personal trainer help you fashion a killer personalized diet plan. 

Train like Thor. Chris Hemsworth’s workout routine: 

Well, there are two sides to the coin that is the Chris Hemsworth training routine, aptly billed as the Thor workout program. 

On the plus side, it’s quick and fast and you’ll be done in just an hour. The bad news though: it’s one hour of intense physical workouts that will sap the soul out of you. Are you up for the challenge? Here goes the ultimate San Diego fitness journey that turned man into god: 


Mondays are for abs, back and chest workouts, and here’s how the God of Thunder gets it done: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Hammer strength rows, bent-over rows, and dumbbell flyes – each 4 sets of 12 reps
  • Weighted pull-ups and weighted dips – each 5 sets of 15,12,10,10 and 8 
  • 60-second planks for 1-3 sets
  • Cable crunches, hanging leg raises, reverse crunches, and sit-ups – each between 1-3 sets of 13 reps
  • Oblique crunches – 3 sets of 12 reps for each side

Phew! That’s quite the workout for just one hour.

Chris Hemsworth Pushup


Life’s too short to skip leg day, and Chris likes to get in the following on Tuesday: 

  • Hamstring curls – 3 sets of 20 reps
  • Stiff-legged deadlifts – 4 sets of 12 reps
  • Barbell squats – 5 sets of depreciating sets, namely 10,8,8,6, and 4
  • Seated leg curls and leg extensions – 3 sets of 20 reps

Chris Hemsworth Exercise


It’s abs and arms days for Thor on Wednesday, when he does: 

  • Weighted chin-ups – 5 sets of 15, 12,10,10 and 8 reps 
  • Barbell French presses, cable tricep extensions, hammer curls, and barbell curls – each 3 sets of 10 reps
  • 60-second planks for 1-3 sets
  • Sit-ups, reverse crunches, and hanging leg raises – each 3 sets of 12 reps
  • Oblique crunches – 3 sets of 12 reps for each side


The Aussie superstar turns his sights to back, shoulder, and chest workouts on Thursday, spanning: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Dumbbell flyes and bent-over rows – each 4 sets of 12 reps
  • Bent-over lateral raises – 3 sets of 15 reps 
  • Dumbbell shoulder presses – 5 sets of 15,12,10,10 and 8 reps
  • Lateral raises and front raises – each 4 sets of 12 reps

Chris Hemsworth Dumbell Workout


Finally, the MCU sensation rounds off his week strongly with the following routine:

  • Barbell squats – 5 sets of 10,8,8,6 and 4 reps
  • Stiff-legged deadlift – 4 sets of 12 reps 
  • Seated leg curls, leg extensions, and hamstring curls – 3 sets of 20 reps
  • 60 second-planks of 3 sets
  • Sit-ups, hanging leg raises, and reverse crunches – 3 sets of 12 reps apiece 
  • Cable crunches and sit-ups– each 1-3 sets of 12-15 reps
  • 3 sets of oblique crunches with 12 reps per side. 

In terms of Cardio, Chris Hemsworth loves to surf. If that’s not your cup of tea, you’ll be happy to know he also does: 

  • Assault bike sprints
  • Treadmill sprints
  • About 15 minutes apiece for jump ropes, pads, and bag (cardio boxing)

Chris Hemsworth Cardio workout

The general rule of thumb is 45 minutes of cardio, although your female personal trainer San Diego may recommend otherwise to fit your goals. 

It’s no walk in the park- but it’s darn worth it!

Chris Hemsworth’s workout routine takes quite a lot of work and mental fortitude. You’re going to want to throw in the towel, and it won’t be easy but you’ll sure love your reflection in the mirror at the end of it. If you require an experienced partner to help you stay the course, our gym in San Diego has all the equipment and expertise you need. Get in touch today for your personal trainer San Diego.

Insulin is a very important hormone that your pancreas produces. It serves a variety of purposes, including allowing your cells to absorb sugar from your blood for energy.

Chronically high insulin levels, also known as hyperinsulinemia, can cause excessive weight gain and major health concerns such as heart disease and cancer.

Learn how to recognize and control high and low blood sugar levels so that you can prevent medical emergencies

Diabetes is a leading cause of 

  • Blindness
  • Kidney failure
  • Heart attacks
  • Strokes

Type 1 diabetes

  • Born with the inability to produce enough insulin
  • Need insulin therapy on a daily basis

Type 2 diabetes

  • Due to chronically high intake of refined sugars and simple carbohydrates (breads, rice, grains, etc.) the body is unable to process the sugar and  type 2 diabetes is acquired
  • Ineffective use of insulin by the body
  • Increased body weight and physical inactivity
  • Type 2 diabetes affects more than 95% of patients with diabetes

Insulin Resistance: What Causes It?

Insulin resistance is caused by a variety of factors, including,

  • Overeating and being inactive
  • High intake of refined sugars (sweets) & simple carbohydrates (breads, rice, grains, etc.)
  • Age
  • Steroid use
  • Poor sleep habits
  • Smoking

Symptoms of insulin resistance

  • A severe case of thirst or hunger
  • Even after a meal feeling hungry
  • Urination is more frequent or increasing
  • Feelings of tingling in your hands or feet
  • Feeling a little more fatigued than normal

Blood sugar levels are affected by a variety of circumstances, including the following:

  • Caloric intake
  • When and how much you workout
  • Where do you inject your insulin?
  • You should take your insulin shots at the same time every day
  • Sickness & Stress

High blood sugar (hyperglycemia)

When your blood sugar (glucose) level rises above the healthy range, you have high blood sugar

Things can help you avoid high blood sugar problems,

  • Check your blood sugar levels frequently
  • Exercise on a regular basis
  • Ensure a good carb intake
  • Raise your fibre intake
  • Stay hydrated by drinking water
  • Control the amount of food you eat

Low blood sugar (hypoglycemia)

When your blood sugar (glucose) level falls below what your body requires, you have low blood sugar

Things can help you avoid low blood sugar problems,

  • Stick to your meal plan
  • Eat all your meals and snacks on time and try not to skip any
  • Your meals should be spaced no more than 4 to 5 hours apart
  • After each meal, exercise for 30 minutes to an hour
  • Before you take your diabetes medicine, double-check your insulin and dose
  • After an insulin shot, avoid taking a hot bath or shower

Foods that keep blood sugar levels low

  • Avocado
  • Cinnamon
  • Garlic
  • Honey
  • Yogurt without added sugars

These lifestyle adjustments are really effective. Consult your doctor for advice on how to get started!!

The deadlift is an essential part of any training regimen, specifically if you want to gain muscle, lose fat, and improve physical strength.The deadlift, as helpful as it is, is a complex activity that can lead to a number of errors. If you are new to deadlifting and in San Diego personal trainer will be easily available. With the hectic work schedule among many in San Diego fitness should always be everyone’s priority.

Let’s go through the top ten deadlifting blunders you should avoid at all costs.

1. You’ve got a rounded back

When deadlifting, avoid round your back as it’s a situation for back injuries and lower back strains and tensions. Practice bracing by inhaling deeply and pushing out against your constricted abdominal muscles. This provides a lot of internal stress to support your back and keep your spine in a neutral position during the lift. 

2. Placing Your Feet To Far Apart

The initial step is to lay a solid base. Setting up your foot position and posture is critical since here is where you start pressing into the floor and driving the force upwards and ahead.

Extending your feet out too wide, as if you’re preparing to do a sumo squat, is a typical stance error. Although certain men and women are naturally built broader, the average dead-lifter should choose a narrower posture.

Start by looking at the barbell. A design will emerge: a rough and spiky area accompanied by a smooth section. The smooth portions of the barbell should be parallel to your feet.

3. Your Neck Is Placed Awkwardly

When deadlifting, it’s normal to evaluate your posture by looking into a mirror. This is excellent, but not when you’re trying to lift a loaded barbell off the floor, particularly during a weightlifting exercise.

Your eye should be maintained neutral if you’re in the midst of a functioning set. It’s important to keep your neck relaxed. Your gaze will most likely be drawn to the ground just a few feet in front of you. Maintain a neutral gaze throughout the action; allow it to organically follow your body.

Perform a few warm-up repetitions without the barbell or weight plates if you’re concerned about technique and posture. You will be able to inspect your shape in a mirror as a result of this.

4. Rubbing Your Knees And Shin

Let’s start by mentioning that a correctly performed deadlift should result in some shin burn. That’s why utilizing a squat pad to protect your shins is a good idea.

The route of the barbell should be straight as you lead it up during the deadlift. You should thrust your hips forward as the barbell approaches the kneecaps. On the way up, the hip thrust will continue to guide the bar over your knees avoiding them from being a speed bump. When reversing the action, don’t bend your legs until the bar has passed them.

5. You’re Not Lowering The Bar Every Time

Despite the fact that many men skip the load or perhaps even miss the floor, each round should begin on the ground. When you bounce the bar off the ground, you get momentum, which makes the lift easier. From the first pull from the floor, you can’t generate the power. Utilize bumper plates if feasible, and lower the deadlift from the top every time. This gets rid of the eccentric part and compels you to start pulling from a complete stop.

6. Curling Or Dragging Using Your Arms

When you’re dead set on getting that barbell off the floor, it’s convenient to enlist the support of your arms. The issue is that using your arms increases your risk of shoulder and bicep injury while reducing the stress on the muscles that matter: the hamstrings and glutes. If you are unable to raise the weight with the appropriate form and notice that your arms are performing some of the efforts, reduce the weight.

7. Your Torso Is Far too Straight

The deadlift isn’t the same as a squat. It’s an entirely different type of motion and workout. The ‘hinge’ is the essential motion of the deadlift. With a heavily weighted hip extension, you may train the hamstrings and glutes. Bow your torso over the bar with your back straight, right from the initial position.

8. Avoid Moving Your Hips Much

As previously stated, engaging the hips forward is critical for bringing the bar over the knees and stopping at the top of the motion. A mistake you wouldn’t want to do is push so hard into the barbell that your back starts to round. Certainly, glute stimulation is crucial, but there is really no proof that slamming your hands into the barbell hard would result in more activation.

9. You Forget To Improve Your Grip

You won’t be able to advance in your deadlift if you have a poor grip since you won’t be able to complete the necessary sets and reps. What can you do to keep your grip from deteriorating? Improve the strength of your grasp.

You’ll notice that having a solid grip enhances your effectiveness in all of your activities, not just deadlifts. Thick bar training, alpha grips, and grip-focused workouts are some of the ways you may utilize to improve your grip strength.

10. You’re Not Working With The Right Materials

While we recommend doing the deadlift in its most natural state, there are some items of training equipment that may actually shield you and improve your productivity. You can access any of these items at any Gym in San Diego.

  • Use a squat pad to prevent your lower leg from bar burn,
  • Use a weightlifting belt that provides a barrier for your abdominal muscles to press against during the deadlift,
  • Use an abdominal mat to support up the weight plates and safeguard your floor,
  • Use wrist support that focuses on the wrist, such as lifting straps, and allows you to continue lifting the weights even if your grasp has failed.

In case you are new to this equipment, never hesitate to approach the personal trainers San Diego to know the correct way to use them.

Bottom Line

Get a personal trainer San Diego, who can help you out with your fitness regime. In case you are looking for a female personal trainer San Diego can offer you the best one. Now that you’re conscious of all of these blunders, focus on your technique and you’ll discover that deadlifting becomes far less risky and far more enjoyable and productive

Workout is an essential part of our daily life to stay fit and healthy, especially to avoid obesity. Obesity has become a common problem in the US and the best way to deal with it is to do regular exercise. But it has been found that people who work out do not get the desired result either.

One of the major reasons behind this is the lack of awareness regarding the workout time for weight loss. This usually happens because many individuals try to work out on their own. But if you are having a personal trainer San Diego, then you can easily get the right instructions regarding when to work out and how much.

The Ideal Workout Time

The workout time can be divided into two observations. The first is at what hour of the day you should exercise and then for how long you should work out. Let us take a look at each of them one by one.

Hour of the Day

Doing a workout at the right time is as significant as the quality of the workout you do. Many people work out in the evening, and some people who stay awake late at night prefer the nighttime perfect for hitting out at the gym. While this can create an impact, optimum utilization is not possible by following this schedule.

  • The ideal time to work out is always towards the morning. After having a light breakfast, you can start working out in the open.
  • The freshness of the morning gives an immediate impetus to the body to exercise better.
  • Also, when you work out in the morning the energy and optimism at the start of the day can act as a contributing factor in this.

If you ask any San Diego personal trainer regarding the ideal time to workout for weight loss they will suggest the morning hours to be the most beneficial.

The Amount of Exercise in a Day

Working out for 20 to 25 minutes daily is decent enough to start your weight loss regime. However, as different individuals have different requirements, this time can vary. That’s why opting for a personal trainer can be highly beneficial in this case. You can easily get a personal trainer in any gym in San Diego

The trainer will assess the number of calories you need to burn every day and on the basis of that, he will suggest to you how much exercise you should do on a daily basis. 

Workout Tips for Weight Loss

There are several attempts you can make for weight loss on your own. Of course, if you want things to be learnt in a practical manner, then the best option to go for would be a personal trainer San Diego, as they will know your requirements in an exact manner. You can easily find one by checking out Iron Orr Fitness’s official website. But apart from that, here are some tips that you can use to your advantage for weight loss. They are as follows:


There is no exercise easier than walking. All you have to do is get out of your house and take a stroll. Walking is a great exercise to lose weight but you have to make sure that you are walking for a considerable period of time: let us say 20 to 30 minutes as a starter. 

  • The important attribute of walking is that it is a lower stress exercise. What this means is that your joints will not be stressed while doing this exercise. For beginners in the weight loss regime, this is the ideal way to get started.
  • If you want to incorporate walking into your work life then you can do the basics like opting for stairs instead of the elevator and taking a walk after lunch or dinner.


Jogging is not the same as running. The maximum speed that you can go jogging is 6 miles per hour whereas running starts by crossing this threshold. Jogging is a great exercise for beginners to lose weight.

  • You can burn as much as 300 calories by jogging for around 40 minutes daily.
  • The important thing about jogging to consider is that you will be able to lose belly fat, the most prominent part about weight gain.

Intense Exercise

Intense exercise is also known as interval training. This refers to a short burst of intense exercise. But here the recovery period is also important to keep in consideration. What this implies is that you cannot go for several high-intensity workouts on the same day. To know how much time you should invest in interval training it is important to consult personal trainers San Diego.

  • According to stats, typically a person who does interval exercise for around 10-30 minutes can lose 25-30% more calories than those who do low-intensity workouts. So, this is a great way to reduce weight.


  • Little needs to be said about the value of swimming on your physique. The effort that it takes to make a stroke in water results in a positive output that can be considered for weight loss.
  • Swimming is an exceptional workout where you can reduce your weight quickly as the friction of water makes you give extra emphasis.
  • Also, the low impact nature of swimming makes it easy to go easy on your joints.
  • Even for women, swimming has proved fruitful in losing weight by a considerable margin and can work as a substitute for female personal trainer San Diego.
  • Although, a personal trainer would be more suitable and safe.

Therefore, these are some of the exercises that you can try out to lose weight. But if you want to do it the right way, there is nothing better than opting for a personal trainer. Whether you are working out in the gym or elsewhere, a personal trainer will know how to train you for weight loss and the changes that need to be made after a certain period has lapsed. 

Iron Orr Fitness personal trainers can also guide you about the diet you need to follow for losing weight even faster.

Why Do We Get Sleepy After Big Holiday Meals?

It happened, it came and went!  The coveted Thanksgiving meal. Uncle Tom deep-fries the turkey; Aunt Kathy makes her famous mashed potatoes with enough butter to supplement an army, and drinks after drinks; after drinks. Everyone knows what happens next. You crash on the couch and feel as though you will never move again. This is not a rare occurrence. In fact, it probably has happened every year and will continue to do so. So, have you ever wondered why you can’t shake the sleepiness after a big meal? I will bless you with some knowledge before this Thanksgiving feast so you can at least know why you are falling asleep after you stuff yourself! Pun intended.


Feeling sleepy after eating is not the food holding down your brain after you eat five pounds of turkey. It is just your body going through chemical changes as your body digests the food. However, feeling sleepy after a big meal can be caused by many factors such as the type of food you are eating, bad sleeping habits, and your health.

Your body uses a lot of energy and your body uses food as the fuel source. The body then takes that source of energy and breaks it down in the digestive tract; breaking the nutrients into glucose and giving energy to your body. During this digestive process, your body releases hormones that increase your blood sugar and create a feeling of fullness. At the exact same time your brain releases the hormone serotonin which makes you feel sleepy. Another chemical is released called melatonin and this is the main hormone responsible for helping you fall asleep.

Your body digests all food the same way, but not all food is the same and thus how it makes you feel is different as well. Some foods such as protein release an amino acid called tryptophan which releases the hormone serotonin; making you sleepy. Carbohydrates also have the same effect on your body, which is why you probably feel sleepy after eating a bunch of mashed potatoes. Overeating can also make you sleepier than you probably would get if you ate a regular sized meal. After you eat a large meal more blood is sent to your digestive system to help digest the extra food. This causes a temporary loss of blood and nutrients from the brain. No wonder I feel like I want to pass out!

So how do I combat this post-meal drowsiness? Am I doomed to be a couch potato for the second half of Thanksgiving?

Drinking lots of water and limiting your sugar intake can help you feel less drowsy after big meals. Subsequently, you should try and eat many smaller meals rather than stuffing yourself with one large meal.

Lastly, not getting enough sleep will make anyone feel sleepy, let alone after a big meal. After you eat your body relaxes giving you a sense of wanting to sleep. If you didn’t get a good night’s rest, you will undoubtably feel sleepy, especially after Thanksgiving dinner.

Now that you know why and how you feel sleepy after eating a big meal, I’m sure you will temper yourself when you see all the food on the table, right? Ok, probably not. But at least you will know what your body is going through when you are sitting on the couch, eyes half open, trying to watch football.

Hope everyone has a wonderful Thanksgiving weekend!

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?


Reach out to Iron Orr Fitness to take your health to great heights

(858) 255-0367🔥

The beginning of the new year means new years resolutions and the adoption of a new eating habits. Over recent years, new diets and cleanses have been popping up everywhere. Atkins, Whole 30, the Paleo diet, are just a few of them. Recently the Keto diet has exploded in popularity. The diet claims to have the capability to cure obesity, cancer, liver disease, symptoms in mental disorders such as autism, and a dependence on prescription drugs. Can that really be true? What makes this diet different from all the others? How do I know if the Keto diet is right for me? All these questions are very valid. Hours of vigorously searching articles are over. I will compile a list of what the top, most trusted, health publications say about the Keto diet as a reference for you. Without the confusing doctor lingo.

What is Keto Diet

If you are new to the Keto diet, let me give you a little background about this new fab. Keto, short for “Ketogenic” is a low carb, moderate protein, high fat diet that puts your body in a ketogenic state. I don’t suggest anyone drink butter! However, the theory behind the diet is a high fat diet and a lot of butter is in fact allowed. The theory behind the diet is that it takes more calories to change fat into energy than it does to change carbs into energy. It’s possible that a high-fat, high-protein diet could satisfy you more, so you eat less.



WebMD is one of the most trusted and visited medical reference publications on the web. Their articles are reviewed by doctors. This is what they say about the ketogenic diet.

“When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It’s important to note that the ketogenic diet is a short-term diet that’s focused on weight loss rather than the pursuit of health benefits.”


The National Institute of Health is right behind, if not right there next to WebMD as the most trusted medical information website. This is an excerpt from a larger more detailed article explaining the ketogenic diet.

“There is no doubt that there is strong supportive evidence that the use of ketogenic diets in weight loss therapy is effective, however the mechanisms underlying the effects of KDs on weight loss is still a subject of debate. Atkins’ original hypothesis suggested that weight loss was induced by losing energy through excretion of ketone bodies, but more recently different hypotheses have been proposed: one hypothesis is that the use of energy from protein in KD is an “expensive” process for the body and so can lead to a “waste of calories” and therefore increased weight loss compared to other “less expensive” diets.”

Mayo Clinic

The Mayo clinic is the largest not-for-profit medical publications on the web and is a trusted medical reference around the world. This is their thought on the ketogenic diet:

“The upsides:

While the precise mechanisms are unclear, ketosis is thought to have brain-protecting benefits: As many as half of young people with epilepsy had fewer seizures after following the diet. And some early research suggests it may have benefits for blood sugar control among people with diabetes. An upcoming study will look at the ketogenic diet as a weight maintenance strategy.


The downsides:

While the research is exciting, there’s very little evidence to show that this type of eating is effective — or safe — over the long term for anything other than epilepsy. Plus, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. Also, meeting the diet’s requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs.


Mayo’s verdict:

While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.”

The ketogenic diet has been one of the most talked about new diets of 2020. There was a Netflix documentary made about it and people swear on it. WebMD, the NIH, and the Mayo Clinic are some of the most trusted medical publications available to the public. There have been many rumors floating around about the ketogenic diet among others and whether it’s the best diet for you. Most of us get our information from our friends and family about what is the best diet or cleanse out there for you and it’s easy to be misled. By providing the top research from the top experts, I hope this clarifies if this is the best diet for you.


If you are having trouble devising a healthy meal plan and you want to improve your overall general health, it may be time to consider San Diego’s best personal trainers.

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation.

Your fitness assessment includes:
– Full body comp assessment
– 20 min low intensity workout
– Goal Planning
– Nutrition Planning

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

Game Changers: Vegan vs. The Magic Pill: Keto

Food science has exploded in recent years. What use to be acceptable eating habits have started to be debunked and, in some cases, thrown out altogether. This change in perspective has bloomed due to innovations in food science as well as a better understanding of the human body. Recently, two documentaries have surfaced on Netflix challenging traditional eating habits and backing up their claims with eye opening testimonies. The two documentaries are called Game Changers and The Magic Pill. Game Changers claims that switching to a Vegan diet is the best thing for you. The Magic Pill on the other hand claims that switching to the Keto diet is in your best interests. So, which one is telling the truth? One must be the best, right?

Game Changers: Vegan Diet

Game Changers is a new Netflix documentary that touches on veganism, masculinity, health, and athleticism. The first week of its’ release, it became the highest selling documentary on iTunes. The documentary highlights some of the biggest names in sports such as Chris Paul and Novak Djokovic and big-name producers like James Cameron. I must admit I was very intrigued when I heard these big names, but a little skeptical because there always seems to be a new diet on the rise. I decided to watch the film as well as make a pros and cons list from my own individual research. This is what I concluded:



  • Proves it is possible to be an athlete on a plant-based diet.
  • Proves You can get enough protein in plant-based diets
  • Showed how a red meat concentrated diet could lead to health problems.
  • Challenges the stigma that “you aren’t a man unless you eat meat”
  • Showed the benefits of a plant-based diet (not vegan) and provided evidence that supported a semi plant-based diet rather than exclusively plant-based.


  • The athletes being interviewed were on vegan diets, discounting the messages trying to be conveyed about plant-based diets (not plant exclusive).
  • Most comparisons were made with people that were near carnivores and vegans and not omnivores following dietary guidelines vs vegans.
  • Interviewed athletes such as UFC fighter Nate Diaz who researched and created his own diet. Also interviewed MD’s. No sports dieticians or doctors interviewed to support their claims.

I was very surprised how well the movie was put together and there was a lot of compelling evidence. Which made me even more curious. If this movie seemed to be credible how could The Magic Pill claim to be the same?

The Magic Pill: Keto

The Keto diet has been gaining a lot of popularity recently so it’s no surprise a documentary was made abot it. The Magic Pill claims that the ketogenic diet (high in fats, moderate protein, and low carbs) is the best diet you could be on. The movie claims the diet has the capability to cure obesity, cancer, liver disease, symptoms in mental disorders such as autism, and a dependence on prescription drugs. This movie was claiming a little more than Game Changers, so I was excited to see how it matched up. After viewing the movie and doing some research, this is the pros and cons list I came up with.


  • Eliminates processed foods and replaces them with better options such as whole grains.
  • Emphasis on protein. Fish, eggs, and lean meat have been proven to be superfoods.
  • Clinical trials of ketogenic diet have concluded they could have profound health improvements as well as reduced prescription dependency on people with type 2 diabetes.
  • Incorporates healthy fats that most people don’t incorporate into their diets


  • Restrictive diets are very hard to maintain
  • There s no magic pill for anything, so claiming the ability to cure cancer, obesity, asthma, and diabetes is a bit farfetched.
  • No interviews with food/nutrition researchers, instead interviewed a cook


In conclusion, both documentaries claim that their diets are the “best” diets out there to lose weight, gain energy, and cure health problems. Game Changers had compelling evidence that athletes could still have exceptional performance output while on a vegan diet. The Magic Pill showed evidence of improved health, weight loss, and reduction in prescription dependency. But there were also cons to both movies. The common criticism in both movies was the credibility of the people they interviewed as most were not experts in the field. Both diets could be very beneficial, but just like every health decision, you should consult your doctor before making any drastic diet and lifestyle changes. What works for one person doesn’t necessarily work for the other. I highly recommend you watch the movies yourself and form your own opinions.

If you want an even more in-depth analysis of both movies watch Iron Orr personal trainer Adrian break down both documentaries below.

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?


Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

You have seen influencers such as Kylie Jenner or Gwyneth Paltrow draped in space blankets , sipping exotic teas, and covering their faces with the best new products being developed to detox your body. Or so they claim. But do these products work? Or is this just another form of capitalism preying on the consumers fears to make another dollar. I will introduce a few fab cleanses as well as dive into the debate about if these cleanses are worth the money.

The Juice

No, I am not talking about the same juice associated with Mark McGuire and Jose Canseco. Over the past year “juicing” is the new fab cleanse that everyone has heard of and wanting to try. Celebrities such as Simon Cowell have sworn juice detox’s work, but is this just a short-term effect?

Most juice cleanses are a break from all solid food, usually lasting between three and ten days. Most juices are comprised of low calories and jam packed full of vitamins and minerals. Most believe the juice cleanse to be a purging of your bad eating habits and kind of a reset for the body. Juicing is a great way to incorporate healthy aspects into your diet, but expecting the juice to be a “be all, fix all” is a bit far fetched. You can check out one of our previous blogs “6 Ways to Develop Healthy Habits” where I dive deeper into ways to start developing healthy habits and a week juice detox is not recommended for long term results. Juicing may be a good way to lose weight and improve your wellness in the short-term, but eventually you will have to modify your diet to incorporate protein and other essential nutrients.

The problem with juice cleanses is not the composition of the juice, it’s the failure to properly change someone’s eating habits. A lot of people revert to their bad eating habits and end up buying one, two, maybe even three more juice cleanses down the road because they don’t see any long-term results. Something the juice companies are thankful for. 

Beyoncé’s Maple Syrup Drink Cleanse

This drink cleanse became very popular when Beyoncé reported she lost 20 pounds with this drink prior to her filming of Dreamgirls. When Beyoncé says something, you can expect her fans and others to listen. The cleanse took off and even was tested on a television program “How to Lose Weight Well.” The cleanse seems very simple. All you do is: mix Madal Bal Natural Tree Syrup with water, lemon juice and cayenne pepper, then drink the concoction instead of eating meals. When I first saw this, I questioned if a human could live off maple syrup and cayenne pepper without passing out everyday? At least the juice drinks had vegetables and other minerals. The extreme nature of this cleanse seems the reason Beyoncé was able to lose weight fast, but just like the juice, sooner or later you are going to need to eat protein. It seems like most of these cleanses so far have one common theme, Drink instead of eat. The composition of the drinks may be different due to varying opinions about what works, but really, you’re just not eating crappy food anymore.

Gwyneth Paltrow’s Goop

If you haven’t heard of Gwyneth Paltrow or her multimillion-dollar health website Goop, then you probably don’t have many female friends. Goop has become one of the most popular digital lifestyle and health websites in the U.S. and coins itself as a “modern lifestyle brand.” Goop tries to separate themselves from the typical juice cleanse by offering content centered around making a complete lifestyle change as well as providing detox and beauty supplements. From food recipes, to meditation tips and even a podcast on wellness.

They seem to not just shove a product down your face. It is true, they offer more than just a product, but a business doesn’t survive without sales and Goop offers a wide range of products. Some examples of the products Goop sell are bee venom face masks, fruit acid face cleansers, and detox kits. I don’t have the scientific studies in front of me to tell you that bee venom actually helps your skin, but is it that much better than the other hundred skin products out there? Does the skin product or your form of a detox drink really differ from all the others? Recently, Goop came under fire for comments Paltrow made stating that everyone should strive for their “leanest livable weight.” Many medical professionals have discredited her statement and criticized her recommendations saying she is misleading her audienceand promoting unhealthy habits. Which brings me to my next question. Can we really believe what these health websites and celebrities are telling us? 

According to a NY Post article, all these cleanses could be a load of crap! “Your liver and kidneys are the best detox systems known to humans,” says Dr. Ryan Marino, an emergency room physician and medical toxicologist at University Hospitals Cleveland Medical Center. Companies that hawk detox products “prey on fears” and “are trying to profit from people’s lack of truthful information” about what’s happening in their own bodies, Marino says.

It makes sense! I have always wondered if these detox supplements or cleansing products worked, why isn’t every doctor telling their patients to do them? When someone finally wants to make a change in their diet, juicing healthy foods would in fact make you feel better and even lose weight. The problem is, when you finally do go back to a normal diet, you will gain all the weight back. The only way to counteract falling back into the bad habits is make a permanent change. If you can’t do it by yourself, you may want to consider teaming up with a personal trainer to help. 

Each one of these fab new trends has something in common. They want you to buy “all in” on the product because you have failed so many times to lose weight or change your unhealthy habits. They know you can’t live off the juice drink or magically make you younger with a new face cream, so they know you will be back a second time. Do we really want to make a lifestyle change for the better? Or do we just want to look like Brad Pitt without doing any work?

If you are having trouble obtaining the right mentality to make a change, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367