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And the Winners are…

Congratulations to Gina, Mira, Connie, Ashley & Cathy!

 

This week’s Facebook Giveaway:

(www.Facebook.com/PersonalTrainingbyMiguel)

• 2 One-on-one Personal Training sessions with Miguel

• 30 DAYS OF MIGUEL’S BOOT CAMP!

• Kettle Bell – your choice of weight

• A pair of boxing gloves and hand wraps

• IPOD Shuffle

Fruits, Veggies & Peacocks

Between the farm stand, the zoo, the tractor rides and field after field of produce for

the picking I can’t think of a much better outing for the family then Underwood Family

Farms in Moorpark! We had so much fun there last weekend I had to share. The produce

is healthy, the fresh air is awesome and strolling through the berry patch is fun and

relaxing!

Check me out with my produce wagon…

Oh, and you might see Jennifer Garner there with her kids!

http://www.underwoodfamilyfarms.com/

Snack Attack!

I recently posted this question on my Facebook Page and

got some great responses I thought I’d share.  Feel free to

“Like” my page if you haven’t already and share a couple

of your own ideas!

Personal Training by Miguel

A lot of my clients have trouble getting in healthy snacks, aside from the usual fruit, string cheese, nonfat yogurt…What are your faves??

• Janet DeForest Fish – I like a small serving of low fat cottage cheese. It’s filling and stays with me for a while. Sometimes if I have it, some fresh pineapple on the side rounds it out perfectly. It really isn’t a lot, but does work.

  15 hours ago · Like · 1 person

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  Sydney Liebes – Go to Costco and get individual sabra hummus packs and individual packages of baby carrots! Portion control, delicious and nutritious! Apples and peanut butter are always tasty… cottage cheese with avocado or tomato… Edamame is sold now on microwavable steam packages at Costco too! Woo hoo! So many choices!

  15 hours ago · Like · 1 person

• 

  Patrick Bulger – I like a tall glass of coconut milk. Healthy, slightly sweet, and remarkably filling!

  15 hours ago · Like · 2 people

• 

  Candy Ward Nawroth – I don’t like snacks, too overwelming trying to figure out what I should have…hummus? Still confused about hummus. Good for you? Sydney – thanks for the costco tips, going to get the edamame!

  14 hours ago · Like

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  Personal Training by Miguel ‎@Candy – hummus is good for you, its even better for you if you make it yourself in the food processor, so easy. Here’s a link to a recipe: http://allrecipes.com/Recipe/real-hummus
  You can skip the tahini if you don’t have it.

  14 hours ago · Like · 1 person

• 

  Personal Training by Miguel I also love almond butter from trader joe’s with apple or celery, however if weight loss is your current goal, nuts and nut butters should be consumed sparingly if at all.

  14 hours ago · Like

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  Cathy Ward Jones – frozen grapes are a good summer treat and also, take a graham cracker break in half and spread a layer of cool whip between to make a sandwich and freeze

  14 hours ago · Like · 1 person

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  Personal Training by Miguel ‎@Cathy- not sure about the cool whip…lol…but Frozen Grapes ROCK! Forgot about those…what a great treat and grapes are a very low glycemic index fruit. These ideas are awesome!

  12 hours ago · Like

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  Cathy Ward Jones – using sugar free cool whip!

  12 hours ago · Like

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  Cathy Ward Jones – what is edamame? we don’t have costco here is it only there?

  12 hours ago · Like · 1 person

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  Karina Giselle Fuentes – watermelon and strawberries! Yum!

  10 hours ago · Like · 1 person

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  Karina Giselle Fuentes – I also like chopped cucumbers and tomatoes with lime and a little bit of tajin seasoning 🙂

  10 hours ago · Like · 1 person

• 

  Personal Training by Miguel Yummy ideas! Edamame are soy beans, here’s a link for more info: http://en.wikipedia.org/wiki/Edamame
  They are available at many grocery stores now.

  9 hours ago · Like

3 Steps to Killer Abs

I get so many friends and clients asking for killer Ab work-outs I decided to share my

expertise with everyone…(I’m cool like that)….

Step #1 Nutrition

You cannot get your abdominals to stand out and trim your waistline, unless you address

the area of nutrition. The only way to get your abs to stand out is to remove the layer of fat

that is keeping them from been exposed. My clients have access to a detailed nutrition

plan to assist them, and I will tell you that refined carbs and sugar substitutes are major

causes of excess stomach fat.

All the abdominal training in the world will do very little to remove the fat from your

midsection. You need to look at your nutritional habits and meal planning, as well as using

interval training and a full body resistance training plan to stimulate your metabolism and

burn the fat that covers your abs.

Step #2 Interval Training

SSC (Steady State Cardio) is good, but you really need to be using "Higher Intensity"

interval training, in order to boost your metabolism and continue burning calories for

several hours post workout.

Interval training can be performed via circuit training or running, cycling, rowing, etc.

Personally I prefer to use running, circuit training or boxing for my interval training

workouts.

Treadmill running is another great way to get in your high intensity interval work. Basically

you will want your workout to last no more than 20 minutes, including a warm up and cool

down period.

Here’s an example HIIT (High Intensity Interval Training) treadmill workout:

• 3 Minutes warm up period.
• 90 Seconds High Intensity Running.
• 60 Seconds Active Recovery (Walking at a 4 or less)
• Repeat x 6 (This equals 15 minutes)
• 2 Minutes cool down period.

If you find that during the 60 second active recovery period you want to walk faster or want

to jog, this means that you were not working intensely enough during the 90 second high

intensity running section. If you’re working intensely enough you will need to walk slow,

believe me!

Step #3 Abdominal Exercises

Start off with 2 effective abdominal training sessions per week, start off slow and just do

4-5 sets of 20-25 reps. As you feel your abs are getting less sore and better conditioned,

add a few more sets to each session or throw in new and more difficult exercises like

hanging knee raises or Russian twists with a medicine ball. Let the healthy eating and

cardio work do the rest to eliminate all the unwanted body fat that’s covering up the cuts in

your abs.

Examples of very effective Ab exercises:

Plank (try using 1 foot)

Scissor Kicks

Ab Crunch on an Exercise Ball

Mountain Climbers

Russian Twist

Reverse Crunch

Stability Ball Pass Hands to Feet

Hand 2 Heel Mountain Climbers

The Captain’s Chair (hanging knee raises, try a twist here)

Stability Ball Knee Tucks

Stability Ball/Bosu Plank

Spiderman Push Ups

Upside-down Crunches

Upside-down Crunches Holding Weight

Stability Ball Knee Tucks:

Spiderman Push Ups :

Hand 2 Heel Mountain Climbers:

5K & 10K in Westlake Village

Several of my awesome clients (including super stars Connie, Christy & Candy) are

going to be doing the Love Run to benefit ‘Meals on Wheels’ in Westlake this weekend. 

Click the pic to link…

You can help by participating, sponsoring a runner or making a donation.

Also coming up… http://www.westlake5k10k.com/ sponsored by the Rotary

Club of Westlake Village.

Do you know of any cool races coming up?  Please share…

Special Shout-Out…

I’m proud of all my clients and their hard work….but today I must share with

you the work-out efforts of my awesome client Diane…

…who is turning 67 tomorrow!

Check out what she did in our work-out this morning:

67 Step-ups

67 Squats

67 Sit-ups

67 Push-ups

67 1-2 Combinations of boxing

Happy Birthday Diane – You Rock!

Event: Memorial Day Boot Camp

Happy 3-Day Weekend Campers!