Training Space Palo Alto

Vision Your belief will create your reality. Who you let into your life will create your reality. Your values will create your reality.... I have a relentless belief in myself. Be flexible on the destination, but unapologetic in your efforts and belief. Don't give up your core values in pursuit of a fixed goal, or you may just get the goal, but loose yourself. DO NOT LET ANYONE TALK YOU DOWN. THIS IS YOUR LIFE! #motivation #transformation #beforeandafter #12weektransformation

Check in: Week 2 of 24 Here is my check-in from yesterday: #ShirtlessSaturday LOL Body Weight: 236.1 lbs... Body Fat: 15.7% This is my first week of starting creatine and eating around 350g carbs per day so I attribute the weight gain and drop in bf % to the retained water, however it is still nice to see. This week, I have focused on moving up incrementally on my big lifts even though I CAN lift more. This way I can sustain the strength gains throughout this 12 weeks, not just the first 3-4 and top out from overtraining which is what I have done in the past. The most challenging part of this portion of the prep is to remain disciplined to a meal plan without the temporary gratification of getting leaner week in, week out.Sometimes discipline is eating more and NOT seeing immediate visible results. The important thing is to stay disciplined to the long term mission and not be bogged down by silly emotional expectations. In other words, this is the time to grow. In about 10 weeks, we will begin to start peeling the . #Progresscheckin #Bodybuildingprep #Transformation #Shirtless Saturday See more

Check in: Week 1 of 24 Body Weight: 233.6 lbs Body Fat: 16.9% ... Tracking progress for your goals is extremely important. I track weight, body composition, pictures, and strength. The reason I do this is because I compete in both powerlifting and bodybuilding. All of these metrics will create a much more comprehensive picture of your progress so you aren't guessing week to week on what to do with your plan. The reason I am choosing to prep for 24 weeks is to give enough time to focus on growing the muscles for the first 10-12 weeks, then the rest of the time focus on getting lean and dense. Primary objective for this prep is to get as completely #fatfree as possible. #Progresscheckin #Bodybuildingprep #Transformation See more

The Process Strikes Again Congrats Kenny and Aaron!!!!! Kenny and Aaron both received 1st place at their fitness competition last weekend!... Even though there was no crowd, applause, or external validation, they completed THE PROCESS and reaped the internal rewards. We have the same system that we apply for all of our clients, trainers, and friends. It works no matter what your goals, age, gender, lifestyle, etc. It is a proven way to achieve results. Check out more testimonials on our online community: www.trainingspacepa.com #fitness #paloalto #personaltraining #results #transformationtuesday

New Years 12 Week Challenge at Training Space!!! Every New Year at Training Space, we like to set the tone with a 12 week challenge.Why?Because it is a way to tell yourself that this year, I'm serious.I am not just going to wait and see how things go.I am going to put a little pressure and accountability into my life. We believe in setting goals, dates, telling others, and putting yourself into the best position to succeed.It is easy to let up and give up on yourse...lf when no one else will know but you. Let's get ahead of this holiday season and make positive decisions towards your future. For more information: https://forms.gle/zmvue2nTie5iScVJ9 #newyearnewyou #12weekchallenge #transformation #personaltrainer #paloalto

Quarantine Transformation!!!!! Great work Matt! Congratulations to Matt for his impressive transformation with only a few dumbbells at home! Matt proved that no matter what your current circumstances are, you can improve you health, lifestyle and physique. ... We employed The Process to his meal plan and workouts to achieve these extraordinary results. We know that times are tough and uncertain right now. That is why we suggest controlling what you can. Buy a set of dumbbells, get yourself a program and do what you can. You can still learn, improve and evolve. This is what we are meant to do. So don't let up just because of adversity - this is the perfect opportunity!!! #quarantineworkout #getleaninquarantine #personaltraining #paloalto #transformationtuesday

Congratulations To Jennifer's Amazing Weight Loss Journey!!!! This time has been incredibly difficult for all of us.We have all felt the pangs of loneliness, anxiety, fear, depression, etc. I have found that it is a hard time to maintain the life we were living before this pandemic.We have been left with two choices:... 1. Adapt and Survive.(Use this adversity as motivation and opportunity for growth) or 2. Crumble under the pressure and fall apart. Jennifer has been an impressive example of discipline, strength and confidence.She follows her meal plan, doesn't miss her workouts, and does so without complaint.She has a full and busy life, but somehow still gets everything done. Great job Jennifer!!! To see more of what we do at Training Space, visit www.trainingspacepa.com

Health & Fitness Resources During Quarantine!! If you have been thinking about getting into shape or beginning a healthier lifestyle, check out our network: www.trainingspacepa.com I just wanted to spotlight Adriana for her amazing progress during quarantine. She has been extremely disciplined and been spot on with her fitness and nutrition daily. She motivates all of us in our community and helps us continue to work our butts off!!!!... "Wish I had a picture in a bikini to show the difference in my body but I NEVER even wore bikinis until my 3rd year of college because I was always self conscious and never happy in how my body looked and I was pretty shy. (never in a million years would I have thought that I would compete in bikini competition back then) Invest in your SELF not only for the aesthetics but to overall feel more confident in yourself! There’s no greater feeling than knowing that all your hard work is paying off! Reaching your fitness goals takes time and it is a CONTINUOUS process so patience and consistency are KEY! There are no shortcuts or magical diets you will get what your work and sacrifice for!" Adriana #transformation #bikinimodel #paloalto #fitness #girlswholift

CLIENT SPOTLIGHT: Aaron Jahnke's Amazing 8 Week Transformation SHOUTOUT!!!!!!!!!! This is proof that your goals don't care about quarantine or anything situational. You can continue to push and improve day in and day out no matter what!!!!!!... Well done Aaron Jahnke, keep up the good work, you are going to be a superstar! "8 weeks into challenge and feeling strong! When you lose a pound the morning AFTER eating a huge cheeseburger, you know your metabolism is ... sticking to the script with coach Joshua Schaper aka the champ! Couldn’t be more proud of what we’re doing. Teamed up this spring just as covid was shutting us down, and here we are today!" March7 (182lbs) vs Aug29 (162lbs) www.trainingspacepa.com #clienttransformation #bodytransformation #paloalto #fitnessmotivation #beforeandafter

Don't wait for gyms to open up to get into shape!!!! This time is perfect to focus on all those tedious "details" and habits that are required to get into shape. These are the things that most people tend to overlook in light of the more "fun" and immediately gratifying things like working out in the gym. The things you want to focus on now: 1. Meal prep... 2. Calculating Caloric deficit, Macronutrients and micronutrients 3. Exercise consistency 4. Meal timing 5. Sleep habits 6. Improve your metabolism 7. Core Training 8. Cardio. Cardio. Cardio. Once you get components dialed into your life, you will then be fully prepared to achieve any goal that you set! www.trainingspacepa.com #stayhome #quarantinelean #fitness @smittyphoto555

Managing Nutrition/Exercise and Home Schooling Children. I have a seven year old in the Spanish Immersion program at Escondido. Life has definitely shown challenges this year given the stay at home order, home schooling my son, running my business, getting myself into shape after being unhealthy for years, etc. I have managed to teach my son how to manage his own schedule and school work, cook, and clean up after himself. I have been able to strengthen my business and thr...ive in a time of uncertainty and operating under very different conditions. All the while, I have transformed my health and physique to be the best it has ever been. Oh and did I mention that I am a single father? All of these things have become possible because of necessity and discipline. It turns out preplanning meals, prepping them ahead of time, exercising while my son is playing, and napping when he is napping, etc. all are things that improve and optimize BOTH of our quality of life. I've learned that the best thing I can do for my son is lead by example. I want to teach him that you can adapt to any situation and come out better than you went in. Nothing is impossible and the universe works with those who work with it. I think this is an amazing time to make life changes and improve yourself. Feel free to reach out if you have any questions. Check out our network where we post lots of free workouts and resources: www.trainingspacepa.com

IMPROVE YOUR METABOLISM!!! There are a few components that are vital to improving your metabolism and increasing your caloric burn rate: 1. Nutrition... 2. Weight Training 3. Cardio Training 4. Sleep/Rest 5. Supplementation While there are a thousand perspectives on which one of these are more important than the others, I have laid out the order in which these are of importance to me and my clients. Nutrition Your body is a machine. If you do not give it all of the necessary macronutrients at the right times of the correct amounts, then your performance and metabolism will be sub par. This is not as simple as calories in and calories out. You MUST calculate the correct macronutrient mix as well as be in a caloric deficit if you expect to loose fat and improve the efficiency of your metabolism. Weight Training Once you are giving your body the correct amount of fuel, the goal is to now "increase your horsepower". How do you do that? Build a bigger engine. Strength training increases your muscle mass along with a number of other benefits. With increased muscle mass, your body requires more calories, thus burning more fat. Cardio Training There are many different forms of cardio that can all aid in improving your metabolism in different ways. I find that your body adapts to the stimulus provided. So in effect if you are moving around more, your body will try to shed unnecessary pounds. The less you move, the more your body holds on to weight. Even just having a more active daily life will improve your caloric burn. This includes standing and walking more often. Cardio is a vital piece of improving your metabolism. Sleep/Rest It was hard to decide where to place sleep in the mix. There are a few exceptions. If you aren't getting at least 6 hours of sleep regularly, then you increase your risk of injury and your cortisol (stress hormone) shoots up and makes it very difficult for your body to adapt to the stimulus your have provided it (weight training and cardio). So assuming that you are getting at least 6 hours regularly, improving that to 8-9 hours will provide you with... Finish the article: www.trainingspacepa.com @smittyphoto555

Trainer Spotlight: testimonial from Palo Alto resident* Kasra Iranpour M.A. Exercise Physiology NASM CPT, CES, PES... #personaltraining #paloalto #fitness #exercise #testimonial

Harvard Mental Health Letter Why stress causes people to overeat Stress eating can ruin your weight loss goals the key is to find ways to relieve stress without overeating... Updated: July 18, 2018 Published: February, 2012 There is much truth behind the phrase "stress eating." Stress, the hormones it unleashes, and the effects of high-fat, sugary "comfort foods" push people toward overeating. Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale. In the short term, stress can shut down appetite. The nervous system sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body's fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold. But if stress persists, it's a different story. The adrenal glands release another hormone called cortisol, and cortisol increases appetite and may also ramp up motivation in general, including the motivation to eat. Once a stressful episode is over, cortisol levels should fall, but if the stress doesn't go away or if a person's stress response gets stuck in the "on" position cortisol may stay elevated. Stress eating, hormones and hunger Stress also seems to affect food preferences. Numerous studies granted, many of them in animals have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a "hunger hormone," may have a role. Once ingested, fat- and sugar-filled foods seem to have a feedback effect that dampens stress related responses and emotions. These foods really are "comfort" foods in that they seem to counteract stress and this may contribute to people's stress-induced craving for those foods. Of course, overeating isn't the only stress-related behavior that can add pounds. Continue reading: www.trainingspacepa.com #stress #positivity #paloalto #weightloss

Myth of the Week: Cardio will decrease your muscle. Cardio itself will NOT not decrease your muscle mass. However, if you are under-eating, under-resting, or if you are doing so much cardio that your strength training is inefficient, then you will loose muscle mass. There are different types of cardio as well that are effective for different purposes and can be used throughout a program strategically: 1. Circuit training... If running on a treadmill isn’t your thing, circuit training may be a good way to get in cardio. Safe for beginners and advanced gym-goers alike, it’s all about moving from one exercise to another, explains Olson. While you can stick with traditional cardio moves like jumping rope, box step-ups, and jumping jacks, a weight-training circuit that alternates between resistance-training moves like jumping jacks and dumbbell squats, skipping rope and push-ups, or step-ups and back rows can make your workout even more efficient: You’ll burn calories, reap benefits of cardio, and strengthen your muscles while you're at it. 2. High-intensity interval training Also known at HIIT, this technique calls for an all-out effort during quick bursts of exercise. Afterward, you rest for a short period of time, insuring you get the most out of every minute of your workout. Compared to other cardio techniques, it’s more effective at reducing belly fat and has an after-burn effect, too," Olsen says, describing the way the body burns calories after the activity in its effort to recover. The downside is that you really have to push yourself to about 90-percent of your max heart rate to truly be doing HIIT, he addsmeaning this approach isn't for beginners. 3. Kettlebell training While you might think kettlebells (those round weights with handles) are a resistance-training tool, any exercise that involves swinging the bells can deliver a nice cardio benefit. They’re designed to develop muscular endurance rather than pure strength and use the entire body, including the legs, core, back, shoulders, and hips, Olson says. Don’t be.... For the rest of the article visit www.trainingspacepa.com @smittyphoto555 #fitnessmyth #cardio #muscle #quarantinelean

Home workout for you guys! Enjoy :) Workout from our Quarantined at Home Super Series: MEGA CIRCUIT (40 SECONDS ON EACH EXERCISE THEN TRANSITION)... QUICK FEET HIGH KNEES WOOD-CHOPS Walking lunges (holding item) PLANK PUSH-UPS DIPS ON BENCH BEAR CRAWLS (3 ROUNDS) AMRAP (15 MINUTES) AS MANY ROUNDS AS POSSIBLE 7 BURPEES 20 CRUNCHES 30 RUSSIAN TWIST WALL-SIT (1 MINUTE) Try it out and let me know how it goes!! www.trainingspacepa.com @smittyphoto555 #homeworkout #quarantineworkout #hitworkout #paloalto #motivation