Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

February 2013

February 4, 2013

How To Come Back After A Layoff


Or, have you fallen off the bandwagon for quite some time and now you’re finally looking to get back on track so that you can reach the fitness goals that you set for yourself?

Whatever the case, coming back into it after a layoff can be a bit intimidating because it’s just been so long since you’ve been in the gym. If you use a few key strategies however, coming back after this layoff doesn’t have to feel that difficult and you can quickly get right back into the swing of things once again.

Let’s take a quick look at what you should be remembering about this.

Go Slowly

First, for the initial week that you’re back, go very slowly. At this point this is the biggest time period where you are likely to experience a higher degree of soreness and fatigue, so when you need to be most careful about how much you’re doing overall.

Give your body a bit of time to adjust to the simple stress of exercise itself so that you can then start adding more intensity after that.

Do Bodyweight Movements First

body weight

Second, make sure that you’re starting off with some bodyweight movements. Bodyweight movements will still stress the muscles, but won’t produce near the soreness that you would experience if you went right back into adding weights to the workout plan.


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February 1, 2013

Chino Hills Personal Trainer 6 Week Challenge – Stephanie and Frances Round 2

Sam: Stephanie and Frances in the house.

Stephanie: Hello.

Frances: Hello.

Sam: The crazy cousins. Now, so for the first six weeks, Stephanie, you lost 20 pounds.

Stephanie: Yes.

Sam: Actually, in five weeks.

Stephanie: Yeah.

Sam: And you lost about 12, Frances.

Frances: Right.

Sam: All right. So now, we’re going for the second round. So now, we’re going to figure out in six weeks, how much you want to lose? Another 20?

Stephanie: Another 20.

Sam: Twenty.

Frances: Maybe I would go with 15.

Sam: Fifteen? OK. So we’re going to set the goal for you for 15 and we’ll set the goal for you for 20. Same as always. You hit it, your next six weeks is on the house. You don’t hit it, it will have to come out of the pocket.

Stephanie: Now, let me do this [indiscernible].

Sam: Let’s go.

Stephanie: You first.

Sam: Let’s go, Stephanie.

Frances: Frances.

Sam: Frances. Weighed in at 198.8. And Stephanie weighs at 190.7. So 15 pounds and 20 pounds. So now, we got to go look at the …

Stephanie: You’re going to do the math?

Sam: Yup, we’re going to do the math. So the 21st, MLK DJ [Phonetic], peace, love, chicken breast [Phonetic].

Stephanie: I think that’s MLK [Phonetic] what they want you to say.

Sam: Maybe that was where we want to go. One, two, three, four, five, six, March 4th, baby, March 4th. So we got to win it. Perfect. See you there.

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