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June 17, 2010

Diamond Bar Boot Camp Instructor is Turning Back The Clock

Diamond Bar Boot Camp Instructor is Turning Back The Clock


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.


“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:


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.


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


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


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


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

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.


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

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


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


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.


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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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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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!!

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Thanks for tuning in!

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