The Active Executive

Whether it be in your career or in your fitness journey, always remember that nothing is given, but everything is earned.

Need a quick workout you can do anywhere? Here is a beginner-friendly total-body workout! Do as many rounds as possible in 10 minutes. 5 pushups 10 squats... 16 plank taps 20 jumping jacks Rest for 45 seconds REPEAT See more

Correct form is crucial! Even if it means I have to do the exercises alongside my clients, I believe that establishing proper from the beginning is the key to success! Proper form prevents injury, allows for correct muscle targetting & establishes proper breathing technique

Work hard in silence. Let success be your noise. #activeexecutive

Do you sit for 4 or more hours a day? If the answer is yes, then this blog is for you! Prolonged sitting causes your hip flexors to get tight. Then, when you go to stand, it pulls on your lumbar spine, which leads to a multitude of lower back problems. In order for you to understand how this happens, you must first learn a little bit about your hip flexors. What/Where are your hip flexors?... Two major muscles of the hip flexors are called the iliacus and psoas, collectively called the iliopsoas. These muscles originate from the front of the lumbar spine and iliac crest of the pelvis. They run through the abdomen and attach to your thigh bone (femur). Your iliopsoas is predominantly a postural stabilizing muscle, which keeps your hips and lower back correctly aligned. Shortening of theses muscles can lead to compensatory movement patterns in the joints and muscles of the pelvis and lower back. Examples of these dysfunctions include excessive anterior pelvic tilt or increased arching of the low back. Hip flexor tightness often goes ignored, but it is one of the leading causes of lower back and hip pain due to its direct attachments to both. Keeping it stretched out can help prevent back and hip pain. #hipflexors #flexibility

For those who don't know me that well I thought I'd give you a bio: I am a nutritionist and private personal trainer who understands that everyone is different, with different needs and goals. It is my mission as a certified personal trainer to create fitness programs that are challenging, rewarding, and yield the best results possible. I have my bachelor’s degree from San Diego State University in Nutritional Science and has recently completed his Master’s degree in Exercise... Science from CALU and is Dietetic Technician Registered (DTR). I am also a Licensed Massage Therapist and am full body ART certified to be able to utilize manual therapy and sports massage with his clients. My main goal is to find a unique program for each individual. Whether you are a busy executive or professional athlete, I create catered programs to fit your needs and get you where you want to be! Let's progress together! 619-400-7030

Today we're talking posture! The key to improving posture is BALANCE exercise. Exercises that build strength where it counts and stretches that loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can also help you get the most from your regular workout. Good posture means: 1. Chin parallel to the floor 2. Shoulders even (roll your shoulders up, back, and down to help achieve this)... 3. Neutral spine (no flexing or arching to overemphasize the curve in your lower back) 4. Arms at your sides with elbows straight and even 5. Abdominal muscles braced 6. Hips are even 7. Knees even and pointing straight ahead 8. Body weight distributed evenly on both feet. When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. Being AWARE of posture is the first step! Doing daily checks like this will help with forming healthy habits!

We all need bodywork from time to time! From daily maintenance to correction for pain, ART technique helps alleviate pains, treats join conditions and improve range of motion! DM or call today for a free demonstration at your office! 619-400-7030

Mental Toughness: The ability to resist, manage and overcome doubts, worries, concerns and circumstances that prevent you from succeeding, or excelling at a task or towards an objective or a performance outcome that you set out to achieve. Having a mindset of mental toughness allows you to 1. Productively cope with obstacles in life instead of suppressing. 2. Align your mental state with your physical. 3. Create a routine for yourself leading to more productivity and synergy in your life. By focussing on your body and mind in your fitness routine, you can ultimately hit goals that affect all aspects of your health.

Are all stretches the same? The answer is no. Stretching types are almost ever the same, yet they can still offer endless benefits to your health. There are several options when it comes to stretching technique, including static, active, dynamic, functional, and PNF stretching. Depending on your needs, these techniques are best performed both before and after a workout. When it comes to more advanced and beneficial forms of stretching, Proprioceptive Neuromuscular Facilitatio...n stretching excels. First PNF Technique To Try: Hold-relax 1. Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds. 2. Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a 6-10 second window of opportunity for a beyond ‘normal’ stretch. 3. Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.

Happy Cinco De Mayo From Active Executive! We all know this holiday is a time for great food and drinks, so why not do some preventative care for your body? Below are 3 quick ways to engage your body while still enjoying the holiday! 1. Jogging In The Morning: Jogging as one of your morning workouts is a cliché, but it’s an effective way to supercharge your day. 2. Band Work: Band exercises like the band pull-apart, abductor mobilization, and glute bridges are all very good... at warming up small muscles around the joints and working out the big ones like glutes, hamstrings, abs, and back. 3. Transverse Plane: Your body is meant to move in almost all directions, so getting some twisting movements are sure to give you an extra mental kick that could come in handy when you leave the gym. See more

Looking to improve the overall well-being of your business? Here are a few ways hiring a corporate health coach can do just that. #personaltrainer #sdfitness #fitnessmotivation http://bit.ly/2H0vpiI

The temptation to take the easy road is always there. It is as easy as staying in bed in the morning and sleeping in. But discipline is paramount to ultimate success and victory for any leader and any team - Jocko Willink

My ART practice is catered to preventative care, but what is ART anyway? My goal with Active Release Techniques is to maximize the health and wellness of your employees by providing companies with comprehensive soft tissue therapy to reduce on the job injuries, workers compensation costs, insurance claims. Many employees suffer from conditions related to on-the-job activities, like headaches, back pain, and carpal tunnel syndrome just to name a few. These conditions are often a result of overused muscles. MY ROLE is to prevent these before they happen in order to keep your office productive and feeling their absolute best! I am offering FREE demos for any office in the San Diego area, so please feel free to contact me to schedule your bodywork session today! 619-400-7030

Does anyone know the benefits of this machine? The Hyperice Hypervolt is a lightweight, battery operated, easy to use muscle treatment device that increases blood flow, decreases lactic acid and interrupts the pain cycle. I use this in my practice because it’s instrumental in improving circulation, alleviating sore areas, and breaking up scar tissue. #recovery #movement #fitness #technology

Let’s talk cardio! Whether you are stuck at the office or home these are always available! 1. Jogging in place: Great for increasing heartbeat and also warms up muscles for any activity that follows. Great to do before stretching! 2. Running stairs: This exercise requires only minutes to be an efficient heart rate booster! 3. Burpees: Because burpees necessitate you to jump, squat, and perform push-ups, it is suggested you find an area that allows room for these motions. This... full body movement involves almost every major muscle group, providing you a quick-but-demanding routine. 4. Mountain Climbers: This form of aerobics will have you sweating in no time, with the suggestion of completing three sets, one minute a piece with a rest of 10 seconds in between. 5. Jumping Jacks: This old-school form of exercise is ideal for morning workouts or when you are unable to get to the gym. They are practical and efficient when it comes to getting your heart pumping. See more

Core function is much more involved than doing crunches or ab exercises! No matter where motion starts, it ripples upward and downward to adjoining links of the chain Thus, weak or inflexible core muscles can impair how well the rest of your function which saps power from any movement you make. Properly building up your core cranks up the power and enhances balance along with stabilityThus, it can help prevent falls and injuries #Preventiontraining #highperformance

Is your office currently lacking a health and wellness program? I offer FREE bodywork demonstrations for offices in San Diego! My bodywork technique has proven health and work benefits including an increase in corporate motivation and employee productivity. My services aid in creating a healthier, happier work environment for all! Call me today at (619) 400-7030 to schedule your FREE office demonstration or visit my website at The Active Executive - Get Fit With Our San Diego Personal Trainer And Nutritionist http://bit.ly/2vu8pBS today!

The secret of meal prep...PLANNING! The goal is to make the most of the time you spend in the kitchen. Grocery shop on Saturday, or even get your groceries delivered, to get what you need. Plan on cooking on Sunday evening when you prepare your evening meal. I recommend sticking with one cuisine for the week so you don't get too bored week in and week out with the same type of food. For example, Week 1 - Asian, Week 2 - Mediterranean, Week 3 - Mexican, Week 4 - Middle Eastern. This way there is a theme which keeps you focused but doesn't get stale over time.

Bodywork: A sports massage technique used to help prevent injuries, to prepare the body for athletic activity and maintain it in optimal condition, and to help athletes recover from workouts and injuries. The benefits of bodywork are instrumental for both athletes and working professionals because of its powerful influence on productivity and stamina. I believe preventative work is the source of success physically. By preparing your body to handle the stress of daily life, you can save yourself time and money.