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February 10, 2010

How to fix your flat A**

How to fix your flat A**

As you and I know we have all been blessed with different body types.


Some may think of their derriére as a blessing, while others would rather say their rear is a curse!


I say, let’s work with what you have and turn your butt into your sexiest and most loved body part!


I have outlined for you some of the most affective proven butt building exercises.


Each day that it’s time to train your lovely lower body, choose three exercises from the list below.


Consistency is absolutely key in seeing, and feeling results.
The Resistance Exercises


Squats are an excellent and proven way of training your gluteus maximus (butt).

You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders.

If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise.


The closer together your feet are, the more your quads (front of the thighs) will work.

As you move your feet further apart, you’ll feel the exercise more in your hips and butt.

You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.



Lunges are another exercise that works your glutes.

Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.


Here are several different types of lunges:

o Stationary lunges
o Walking lunges
o Alternating lunges
o Side lunges

As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.


Hold two dumbbells to the side of your body.

Bring one leg forward and stand so that you have good balance.

Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes.

At this time the other knee will almost touch the floor; then come back up.

Do all of the reps with one leg forward and then continue with the second leg.
Hip Extension:


Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best.

This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight.

OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.


On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor.

(If you are using a bed, your legs will be off the edge and your feet high off the floor.)

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Flutter Kicks
Lift one leg higher then the other and alternate.

Move each leg as though you are doing a flutter kick in water.

Try doing 3 sets of 20 repetitions on each leg.

Do you want more?


Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close.

When you close them, have one leg cross over the other.

Alternate each rep, which leg is crossing over.

Try doing 2-3 sets of 20 repetitions on each leg.



Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical!

Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells).

Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up.


Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees.

Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.
Stepping Your Way To Tight Buns

Stairmasters & Climbers:


These machines when used at a slower frequency with honest, normal steps will recruit your butt muscles into action.

Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes?

You have either seen them, or are one of them.

Spending 30 minutes on the climber, cheating your way through each step will not bring you results.

Feel your body weight as you step down through your heel of each foot.

The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.


Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss.

If you think that steppers will make your butt bigger, you may be eating more then you think.

Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.

Start at 20 minutes 3 days / week.

If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.


Final Points

Before I let you hit the gym, there are a few points that are important to know.

You can’t choose where you gain weight.

If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics.

Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn’t one magic exercise that will make your butt change.

Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

Thank you for reading our blog.  We hope this information was valuable.

Dr. Saman Bakhtiar is a Riverside 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.

Here at our amazing Health Club we are the gym of all gyms….click here to check out our gym.

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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February 3, 2010

Vitamin D – Sunshine Vitamin is Hot-Hot -Hot (Part 1)

Vitamin D – Sunshine Vitamin is HotHotHot (part 1)


I have studied the importance of Vitamins and Minerals for years but I never knew how important vitamin D had become.

After recently getting a physical and blood work my very good Doctor and friend Dr. Unger. told me that I was chronically low in vitamin D.


I couldn’t believe it!!! I thought that I was in perfect condition.

Well, I was wrong so I decided to do some research about Vitamin D.


It doesn’t matter if it’s a 15 year old young athlete trying to put on some muscle, a working mom who is trying to shed those last 10 lbs, or a 60 year old grandpa who is looking to improve his health …


And my answer is always the same – let’s first look at your diet before assessing if you should be taking a supplement(s).

Most are overrated, but there are some that have merit for sure.

And one vitamin that continues to dominate the science and media is vitamin D -the “Sunshine Vitamin.”

Not long ago it was thought of as more of a “helper” nutrient – helping the body better utilize its calcium for strong bones.

But the game has changed.



Experts now realize that vitamin D has a positive effect on many different functions in the body:

• muscle strength
• bone health
• potentially reducing the risk of type 1 and 2 diabetes
• obesity
• cancer prevention
• Alzheimer’s
• arthritis
• decreasing falls with elderly
• other inflammatory issues

And more and more research is showing that a good majority of the population is deficient – here are just some prevalence numbers from several studies:

* 74% of premenopausal women
* 60% of elderly
* 50% of pregnant women
* 42% of children are deficient!

The first step is to get your levels tested – ask for your doctor to test 25-hydroxyvitamin D .

The blood values should be between 50-80 ng/mL (or 125-200 nM/L) year-round.


So if it’s so important, where do we get it?

We can make vitamin D from sunlight. But most “shun the sun” – by either rarely venturing outdoors, or slathering themselves with 4000 SPF suntan lotion so it’s like a suit of armor.
I blame my wife for being low on Vitamin D since she never let’s me out in the sun without putting 4000 SPF sunblock on me.

(She is an esthetician so she is always worried about skin and sun damage)
I know she really has my best interest at heart.

And some other foods provide D too, but it’s difficult to get through foods – milk is fortified, canned and wild salmon are good options, sardines, anchovies, egg yolks, liver, and only a few other foods provide decent quantities Vitamin D. Unfortunately most don’t eat or drink many of those options above.

So what should we do?

1. Go to the doctor and have your levels tested.


(If you live in the area I recommend Dr. Unger)

14726 Ramona Ave.Suite 110 Chino, CA 91710 (909)590-8409


He truly is one of the best out there.

2. Include some of those foods above for quality sources of D, along with other nutrients.

the Body Itself Makes Vitamin D when exposed To The Sun

The Body Itself Makes Vitamin D When Exposed to the Sun

3. Get out in the sun a bit – just 10 minutes each day seems to be sufficient.

4. Add a quality vitamin D supplement – experts seem to agree that 1000 IU’s of Vitamin D3 each day is a good start.

Of course talk to your health care provider and follow their specific recommendations.

Heck, even Bailee takes 400 IU’s every single day … and she’s just 7 months old!


So to answer the “what supplement should I take” question – this is one supplement that I feel should be on everyone’s shelf.


For more information on this subject I recommend talking to

Dr. Unger.

14726 Ramona Avenue

Suite 110

Chino, CA 91710


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Looking forward to bringing you more interesting info soon!

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Chino Personal Training

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January 22, 2010

Rocky Balboa Motivational Clip

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January 15, 2010

Lauro Arroyo Testimonial



From: Laura Arroyo

Month end report It will be one month on Monday the 14th since joining Fitness Concepts, and Id like to share with you my experience thus far.

I am very pleased with my trainer Steve, from the beginning he attentively listened to my concerns and purpose of joining.

In addition Steve sends me text message’s to remind me of healthy eating choices and extra motivation.

It’s nice to receive these on your off days too.

My trainer has made it very accessible to reach him and I really appreciate it.

For example, I was grocery shopping on my non workout day and had a question.

I text my trainer Steve and sure enough he answered my question in a timely manner and helped me make a more nutritional, healthy choice.

I have actively worked out prior to joining, and was at my plateau.

I would spend two hours at the gym, bored of my same routine.

What’s worse no new results.

My time training here at Fitness Concepts with Steve, (30 days) I have felt amazingly energized,light on my feet and the passion to workout has returned.

My body feels like changes are happening, Ive lost 4 lbs and feel awesome!

Just the other day my mom said wow, your arms look like back when you were in high school!

Oh and your butt is not so saggy anymore. LOL!

Leave it to family to tell it to you like it is.

Oh and high school for me is over 17 years ago so you can imagine how thrilled I was.

I am excited to see my month end results and measurements.

In this busy day of life I am especially thankful for, Dr. Saman Bakhtiar alternative ways of keeping the lines of communication open.

The blog’s, live ask Dr. Sam, and the email’s of support and tips, it really has helped me with my eating plans and road to obtaining my healthy lifestyle.

Wow, and this is only the beginning.

Until then I will continue to train hard, eat right and put into action everything I am learning as a client of Fitness Concepts.


Laura Arroyo

Again as always having a blast bringing you lots of great info!!

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

If you haven’t visited our website and would like to….click here.

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

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We are having a Blast doing these Blogs for you!!

Thanks for tuning in!

Check out Riverside Personal Trainers!!

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