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

Healthy Restaurant Reviews

A review of restaurants in the Chino and Chino Hills Valley area of how to choose and create a healthy meal while eating out.

Directed by Doctor Saman Bakhtiar
Fitness Concepts, Inc.
Top Fitness Expert and Personal Trainer
Chino and Chino Hills Valley

June 17, 2010

Diamond Bar Boot Camp Instructor is Turning Back The Clock

Diamond Bar Boot Camp Instructor is Turning Back The Clock

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As we get older we start really thinking about our health. This is specially true when we have kids. I always took great care of my health but now more than ever I want to make sure that I am physically healthy and able to take care of my wife and daughter.

Here is an email I received the other day from my awesome friend John who handles all my insurances.

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“You are in amazing health.  You qualified for the best rates available.  You are in better health today than you’ve ever been in the past.  Your EKG and blood count was perfect.”

Pass this along to anyone you know that is looking to make a change.

Why It Matters

But first, let’s take a look at why it even matters.

Check out this article I came across a couple days ago:

U.S. diabetes cases to double, costs triple by 2034By 2034, nearly twice as many Americans will have diabetes and spending on the disease will triple, further straining the U.S. health system and testing the viability of Medicare and other government health insurance programs, U.S. researchers said on Friday. …. will rise from approximately 24 million people to 44 million people by the year 2034 …. “We anticipate that the cost of taking care of those people – and these are direct medical costs – will triple over the same period of time, going from $113 billion today to $336 billion (per year),” Huang said in a telephone interview.Ouch! Today about 11% of Americans are diabetic, about 95% of those being Type II diabetic, the kind that comes from your lifestyle. That means it’s preventable. And even if you aren’t full-blown diabetic, there are plenty of other issues that come from an unhealthy lifestyle. You could say that this is my proposal to fix the healthcare system by keeping you from needing it.

So here are eight tips that will accomplish two goals for you:

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They’ll make you healthier. You’ll be sick less often.

You’ll feel better. And more importantly, what we all really care about, you’ll look better.

Your bulges will bulge less. Your clothes will fit better and you’ll need less of them to look great. Your confidence will go up.

You’ll have fun in the process instead of trudging through more flavorless “healthy” meals and another boring workout.
1. Eat Real Food 90% Of The Time
the cornerstone of your health is what you eat (and what you don’t eat). Most of your results come from what you eat. So start with just eating real food. What is real food?

* Food grows and dies. It isn’t created.
* Food rots, wilts, and becomes generally unappetizing, typically rather quickly.
* Food doesn’t need an ingredient label (and probably isn’t in a package either).
* Food doesn’t have celebrity endorsements.
* Food doesn’t make health claims.

You might be thinking that eliminates a lot of foods, but really all it eliminates are food imposters, things designed to look, taste, and smell like food, but that destroy your body. Here’s a not-so-brief list of the foods you’re left with:

beef, chicken, turkey, pork, salmon, shrimp, crab, lobster, eggs, cheese. Spinach, kale, cucumbers, carrots, turnips, squash (spaghetti, butternut, and acorn to name a few), sweet potatoes, collard greens, broccoli, cauliflower, Brussels sprouts, onions, radishes, bok choi, olives, cabbage. (Deep breath.) Apples, bananas, cherries, melons, berries (straw, black, rasp, and blue), pears. Almonds, walnuts, pistachios, Brazil nuts. Coconut oil, palm oil, butter, olive oil. And let’s not forget herbs and spices like parsley, sage, rosemary, and thyme (thank you Simon and Garfunkel), garam masala, curry powder, paprika, cumin, cinnamon, garlic, ginger, and nutmeg.

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If you need some help figuring out how to cook all of these new foods that have probably never been in your kitchen before, check out Nikki Young’s Paleo Cookbooks or Antonio Valladares’ Healthy Urban Kitchen.

Inevitably, there are a few gray areas like packaged bulk products, such as nuts and olives. I think you can probably figure these out on your own.

If it is a natural product, something that doesn’t come from a laboratory, it’s fair game.

Olives are fruits and nuts are…well, nuts.

Don’t over-think things. You know what foods will make you healthier and what won’t.

2. Eat What You Want 10% Of The Time

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Pick vices that you really enjoy.

If chocolate cake isn’t your thing, don’t eat it.

Wait for the pumpkin pie or whatever really tickles your fancy.

Don’t eat junk just because it’s there.

On that note, pick smart vices, like good dark chocolate or high-quality ice cream.

Limit caffeine and alcohol, but you don’t have to completely eliminate them.


3. Train Hard, But Short

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It can even be as simple as bodyweight exercises that you do in your living room or hotel room.

You can be completely done with an intense workout in less than thirty minutes.

There’s really no more needed for just being healthy.

I like all high intensity short workouts here because they are short, intense, and fun.
4. Have An Active Lifestyle

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The 30-45 minutes every day that you spend intensely training doesn’t mean you should sit around the rest of the time.

Take a walk, go for a hike, ride a bike, throw a Frisbee or football, ski or snowboard…the possibilities are endless.

Just turn off the TV and get outside for some fresh air and sunshine (see #6).

I think this is a key difference between people that struggle to make their life health-oriented and those that don’t.

If you enjoy getting outside, enjoy walking around in nature, enjoy a bike ride (whether a leisurely ride or tearing it up on some trails), you won’t need to worry too much about whether you’re active enough.

You’ll find reasons to get up and move just because it feels good.


5. Compete

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I bet there are a lot of people that are going to disagree with me outright on this one.

Competing often takes on a negative connotation and some seem to think we should avoid it for the most part.

There’s no reason that it needs to be a negative.

Competition can be quite the motivator and increase your enjoyment as long as it doesn’t become an obsession or keep you from enjoying what you’re doing.

Recreational sports leagues are great for getting a bit of competition, but keeping it fun.

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Along with rec league sports, you can join any number of Master’s sports, from Track and Field to swimming, from Olympic weightlifting to powerlifting.

I can vouch that …it’s fun and there’s a competitive, but supportive, spirit of people with similar interests and camaraderie.

6. Embrace The Great Outdoors

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I’m not talking about the John Candy movie.

Anyone that’s been around here for more than a month has already been beat over the head with this information a few times.

For the newcomers, here’s a tip: you need sunlight to be healthy.

That’s not sunlight while slathered in chemicals to “protect your skin,” but sunlight on exposed skin.

Your body needs sunlight to make vitamin D.

It drives your immune system. It staves off dementia.

It helps your body fight off cancer.

It looks like it might even improve muscle power.
That doesn’t mean to go sit in the sun for 8 hours with no clothes on.

Just get some sun on exposed skin.

7. Sleep More

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In today’s hard-charging, get-ahead, “success-oriented” society, sleep is one of the first things to go.

It’s funny that sleeping less is viewed as a hallmark of success.

Nutrition may be #1, but sleep is a close second place when it comes to how healthy you are.

How much should you sleep? 7.5 to 9 hours per night. Unfortunately, most of us have to get up early to get to work.

That means you need to go to bed earlier.

In the winter especially, when the sun is down early, you should be going to bed earlier.

Rise and fall with the sun…okay, maybe not at 6pm, but try to be in bed by 10:30.


8. Relax

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My final tip is to find simple ways to relax.

We spend most of our time very wound up and stressed.

Jobs, commutes, crazy bosses and coworkers, running to and from soccer and cheerleading practice…the list goes on.

Add in a recession, possible money issues, “flu pandemics”, and the nightly news full of worldwide stressors and it’s no wonder we’re always so tense.

With all that we have going on, few of us actually take the time to just chill out.

In the past couple years, I’ve come up with several things that help me to relax and unwind.

* Meditation
* Reading
* Playing with my little baby girl Bailee

Your relaxation may be different, but I think it’s key to come up with something that works for you.

It might be yoga or cooking or knitting sweaters for your dogs.

Stamp collecting, wood working, …the possibilities are limited only by what you find fun.

I’ll tell you something else that I’ve done in the past few years…simplifying my life.

I got rid of the superfluous items and kept only what I need and use.

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I don’t watch much TV at all.

Leo Babauta of Zen Habits is the king of simplicity.

There’s a lot that we can all learn from him.

I recommend checking out his three books on learning to live simply and get more enjoyment out of living.

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Montclair Personal Training


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May 4, 2010

Which Cardio Machine is Best?

Which Cardio Machine is Best?

When you finally make the decision to exercise, you want to get the most mileage out of your time invested.

After all why not get the most out of the time you are spending in the gym right?

The menu of aerobic choices to pick from is vast and equipment manufacturers are constantly coming up with new ways for us to get fit.

So, the questions begs to be asked, “Which cardio machine is best?”.

Well, there is no reason to break a sweat trying to decide which piece of equipment will whip you into shape.

Some of the major categories include treadmills, bikes, climbers, ellipticals, rowers, and skiers.

Each of these comes in several variations.

Some include upper body and most all have a variety of programs and levels to choose from.

The definition of cardiovascular fitness is the ability to perform large muscle movement over a sustained period.

It’s related to the capacity of the heart-lung system to deliver oxygen for sustained energy.

It’s also called cardiorespiratory endurance or aerobic endurance.

Cardiovascular condition has many benefits including fat burning, heart and lung efficiency, boosted immunity, lowered blood pressure and cholesterol as well as increasing longevity.

With so many reasons to participate and so many machines to choose from, let’s take a look at the pros and cons of each category.

Treadmills:

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Pros — These are still the most popular, by far. Walking is a relatively easy activity that you’re already used to doing, so there isn’t much of a learning curve although you should always start the belt out slow if you are a beginner. Walking is a lower impact activity, so it’s gentler to the body. Treadmills help you keep pace and most have a variety of programs that can keep you challenged. You can monitor your progress and see improvements in time, distance and speed. Treadmills allow you to be challenged by increasing the elevation rather than the speed which is great for those who prefer to keep the impact lower.

Cons — Walking can cause shin splints if done excessively, and it’s not the best calorie burner. Many people find indoor walking boring. Running is a great calorie burner, but at a higher cost to your joints. If you do progress to running, take several months to safely evolve to it. To compensate for the belt propelling your stride, add a 2 percent incline to the treadmill which more closely simulates outdoor walking. To make this challenging, try different pre-set programs which vary your speed and incline, then strive to beat your own record. Replace your walking shoes every 3 month to protect your joints. Many people hold onto the rails creating improper form and promoting poor posture.

Stationary Bikes:

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Pros — There are both upright and recumbent bikes to choose from, as well as bikes with upper body levers. Bikes are less stressful on the joints and once you get accustomed to spending time in the saddle, they are relatively comfortable. Recumbent bikes are a good place to start for beginners, those with back pain and anyone very over weight.

Cons — It’s more challenging to get your heart rate up on a bike since the weight of your legs helps to propel the pedals, therefore needing less effort. To make this challenging, deliberately focus on keeping your cadence up or add resistance. Otherwise this can be a low calorie burner. Think Lance Armstrong as you ride. Bike set up is also going to be important. When your foot is at the bottom of the pedal stroke, there should be a slight bend in the knee. Hips should not rock side to side as you pedal. If you are unsure about a bike set up, ask a pro for help.

Stair Climbers:

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Pros — It’s a great calorie burner when done properly. Even though you may be accustomed to going up and down stairs, this machine takes stair stepping and your body to a whole new level. You are completely supporting your body weight on the pedals; therefore, it takes a lot of energy (calories) to sustain this exercise.

Cons — It’s easy to cheat by locking your arms out on the equipment. Stair climbers may not be comfortable for anyone with knee pain. It takes some time to build up the endurance to sustain this exercise for 20+ minutes. To make this more challenging, focus on posture, lightly place your hands on the rails and eventually try to swing your arms by your side naturally as you climb. It may take you a while to build up speed. On the Step Mill, the tendency is to want to look down because you feel as if you’re going to trip. You feel like you’re moving slowly, but your heart rate is really racing.

Ellipticals:

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Pros — This family of equipment is relatively low impact and therefore is less stressful to the joints. They are excellent for rehabilitating injuries or for beginners. They are also a challenge to avid exercises when using higher levels (resistance) or quick speeds. Arm work will help to elevate the heart rate and increase the work (calories burned). This simulates running without the impact and is a way for walkers to build up their speed without stress to their joints.

Cons — Again, unless you are choosing a high level of intensity, it’s just easy to stride along without breaking a sweat. To make this more challenging, attempt to increase your levels, pump your arms and change programs often.

Rowers:

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Pros — It’s a great total body cardio exercise. Rowing helps to improve the endurance of the postural muscles (abs and upper and lower back). This exercise is low impact and is easy to reach your target heart rate due to the arm and leg involvement.

Cons — It may not be comfortable for anyone with knee, back or hip problems. If you don’t keep good form, you can encourage poor posture and overstretch the muscles of the upper back and shoulders (which may already be over stretched due to activities of daily living. To make this more challenging, focus on your posture and perfecting your stroke. Try to beat your personal score of strokes per minute or meters traveled over time. Both upper body and lower body must be done at the same time so participants tire quicker.

Skiers:

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Pros–Skiers are a wonderful total body exercise. They quickly elevate the heart rate, are a great calorie burner, are low impact and are usually adjustable for different heights. Skiers are low impact and therefore kinder to the joints. A new line of skiers encourages lateral motion as well as extending the legs to the back. There are few machines that perform that movement (almost simulating speed skating) and target a muscle group we would all like to improve (the hips).

Cons– Some find coordinating the skiers challenging. People tend to flex forward at the hips, encouraging poor posture and possibly straining the lower back. Using both the arms and legs at the same time can lead to rapid increases in heart too rapidly for some people.

So What is Really Important When it Comes to Cardio Exercise:

When it comes to cardio, several factors go into the answer of “which is best.” As you can see, there are pros and cons to any exercise you may choose. Whatever choice you make, you must do it consistently, correctly and intensely.

Consistency — Here’s your key. When you find a piece of equipment that you enjoy, you need to engage in it often in order to see results. “Often” means three times a week to improve your health and up to five times a week to improve your fitness, optimize calorie burn and improve your cardiovascular efficiency.

Correct form — Never sacrifice form for speed or performance. If exercise is to be a lifetime commitment, you want to keep your body healthy, injury free and feeling as good as possible at all times. Think about keeping your entire body relaxed when you do cardio and you will find that you can become more efficient on whichever equipment you choose.

Intensity — Your heart rate is usually a good indicator of your intensity. Healthy adults should strive for 60-85 percent of their maximal heart rate during exercise. If you aren’t working hard enough, you aren’t going to see the benefits. If you’re working too hard, you’re setting yourself up for injury. It’s important you become in tuned to your body’s signs and signals.

Variety – This is not only the spice of life, but also a good rule of thumb when choosing cardio equipment. Mix it up throughout the week. That will help to reduce boredom and maximize your outcomes.

Fun – Its easy to pass the time on any equipment by watching TV. Research shows that people tend to workout at lower intensities when reading or watching, TV, but they do exercise longer. Exercising with a friend also increases your chances of sticking to it!

The bottom line is to choose something that you will do often, is convenient and feels good. The best suggestion I can give is to use a variety of equipment.. Your body may need different things on different days.
If you had a tough workout, you may want to do an easy walk or bike ride the next day. If you are rested and feeling energized, you may want to tackle the stair climber. What’s important is that you do it. The benefits are priceless.


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April 20, 2010

Dr. Saman Bakhtiar Likes to Set Up Goals With His Clients

Watch this video of me and my awesome client/friend Suzi and learn one method I use to get my clients fired up to reach their goal. Remember it’s all in the mindset. As a matter of fact 1/3 of my soon to be released book “Body Transformation Secrets” is dedicated to mindset. We all know we have to exercise and eat better but why only 5% of people succeed while 95% fail. Yep you guessed it “mindset”. This is a powerful way to make sure you reach your goals. TRUST ME.

I also use the same exact method to motivate myself as well (I practice what I preach) as a  matter of fact I didn’t reach a goal that I set for myself last month so I am running a 5K this Saturday. OK I am giving it away…….WATCH THE VIDEO

Rancho Cucamonga Personal Trainer likes to set up goals with his clients. from shahla salamat on Vimeo.

Rancho Cucamonga Personal Trainer likes to set up goals with his clients

Thank you for being part of our lives!! We appreciate you all!!

Again as always having a blast bringing you my latest thoughts and inspirations.

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Check out Riverside Personal Trainers!!

Dr. Saman Bakhtiar is a Rancho Cucamonga Personal Trainer and Boot Camp Instructor. If you know anyone looking for personal training in the Inland Empire, send them to Fitness Concepts. We will take good care of them. Sam is ‘thee’ Fitness Expert and Body Transformation Specialist this side of Los Angeles and Inland Empire. Here at our amazing Health Club we are the gym of all gyms….or also referred to as the Gem of all Gyms. Each Fitness Trainer here takes their Fitness Training very seriously yet we hope that this training is fun and stays with you for a lifetime! We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges


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November 19, 2009

Downtown Pomona Bar and Grill & MORE

Great outdoor ambiance  sitting outside with So Cal Weather.

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Parking is convenient too.

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Check out the historic building, made of brick and interesting artwork inside!!

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Pomona being just a hop skip and a jump from Chino Hills  has a rich history with many options for entertainment for you all you adventurous enough who dare enter the City of Pomona.  Check out what the city looked like 100 plus years ago

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It is never a dull moment here in Downtowm Pomona.  It is an artsy place boasting many museums and galleries and small businesses.

Many come from far and near to Pomona’s Antique Row.

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There is also an Art Walk every 2nd and last Saturday


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Wednesdays there is a Farmers Market with live music from 4-8 pm and also the 2nd and last of every Saturday as of (10-28-09) Click on the pictures to direct you to their site for the most up to date schedule of events.

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What about the newly renovated Fox Theater………I know I know, Pomona is “Dangerous” who wants to go there……but there is good and bad everywhere…….Imagine all the concerts and places we go to in Los Angeles.  Talk about a city with crime…(L.A)….Downtown Pomona sure offers alot………and depending where you live…….of course we are in Chino……10-15 minute max drive.

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There is the 3rd Annual Chalk Walk Saturday November 14, 2009.  Which I am tentatively putting on my Calendar!!  (hope it doesnt rain!!)

2ndartsAlso there is an intersting venue at the Glass House check out their site to see who is playing.

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There is an Annual Smog Dance Film Festival that just keeps growing.  Coming up on their 13th year in 2010.  I found this for those of you short films buffs comin’ up mid November or so.

2ndarts10Lastly, here on my Blog but certainly not least…..as there are many more interesting points of interest but too many too list………as it is I hope I have not lost you with so much talk of Pomona…….from an Awesome quaint restaurant blog………..to full blown Pomona Promoting was not my intention…….LOL……But just as I did research to give you good reason to drive out to my buddies’ eatery I found so much to share with you………I hope you don’t mind………please share your Pomona experiences with us and let us know if there is a blog we might be able to bring to you, our loyal fans!!

And yes there is 1 more  ok 2 more but it is for the kiddos!!!  There is an Awesome lil Gallery Museum called ‘the Da’ and there are art classes available on Saturdays!!

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Here goes…………the 2nd one…….but I did find a 3rd…. 🙂

2ndartspolyok really folks this is it…….one last thing I found that may be fun thing to do…….and heck it is $free.99 you cant beat that!!

2ndartspoly1Again as always having a blast bringing you my latest thoughts and inspirations.

Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.

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Looking forward to bringing you more and more info all the time!!

If there a place you would would like us to visit just post a comment.

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Thanks for tuning in!

Check out Claremont Personal Trainers!!

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